Bran raw vs. Spread — In-Depth Nutrition Comparison
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What are the main differences between bran raw and spread?
- Bran raw is richer in manganese, phosphorus, vitamin B1, selenium, fiber, iron, magnesium, and copper, yet spread is richer in vitamin B12.
- Bran raw's daily need coverage for manganese is 244% higher.
- Bran raw has 77 times more fiber than spread. Bran raw has 15.4g of fiber, while spread has 0.2g.
- Bran raw contains less sodium.
- Spread has a lower glycemic index than bran raw.
We used Oat bran, raw and Sandwich spread, pork, beef types in this comparison.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +2837.5% |
| Contains more CalciumCalcium | +383.3% |
| Contains more PotassiumPotassium | +414.5% |
| Contains more IronIron | +584.8% |
| Contains more CopperCopper | +210% |
| Contains more ZincZinc | +204.9% |
| Contains more PhosphorusPhosphorus | +1144.1% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +21553.8% |
| Contains more SeleniumSelenium | +366% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +580.2% |
| Contains more Vitamin B2Vitamin B2 | +64.2% |
| Contains more Vitamin B5Vitamin B5 | +247.4% |
| Contains more Vitamin B6Vitamin B6 | +37.5% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +2500% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +72.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +85.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +93.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 0.026mg | 244% |
| Phosphorus | 734mg | 59mg | 96% |
| Vitamin B1 | 1.17mg | 0.172mg | 83% |
| Selenium | 45.2µg | 9.7µg | 65% |
| Fiber | 15.4g | 0.2g | 61% |
| Iron | 5.41mg | 0.79mg | 58% |
| Magnesium | 235mg | 8mg | 54% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Sodium | 4mg | 1013mg | 44% |
| Copper | 0.403mg | 0.13mg | 30% |
| Saturated fat | 1.328g | 5.977g | 21% |
| Vitamin B5 | 1.494mg | 0.43mg | 21% |
| Zinc | 3.11mg | 1.02mg | 19% |
| Protein | 17.3g | 7.66g | 19% |
| Carbs | 66.22g | 11.94g | 18% |
| Fats | 7.03g | 17.34g | 16% |
| Folate | 52µg | 2µg | 13% |
| Cholesterol | 0mg | 38mg | 13% |
| Monounsaturated fat | 2.376g | 7.584g | 13% |
| Potassium | 566mg | 110mg | 13% |
| Vitamin B2 | 0.22mg | 0.134mg | 7% |
| Vitamin E | 1.01mg | 1.74mg | 5% |
| Choline | 32.2mg | 62.3mg | 5% |
| Vitamin B3 | 0.934mg | 1.73mg | 5% |
| Calcium | 58mg | 12mg | 5% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin B6 | 0.165mg | 0.12mg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin A | 0µg | 26µg | 3% |
| Polyunsaturated fat | 2.766g | 2.565g | 1% |
| Calories | 246kcal | 235kcal | 1% |
| Vitamin K | 3.2µg | 1.6µg | 1% |
| Net carbs | 50.82g | 11.74g | N/A |
| Sugar | 1.45g | 0g | N/A |
| Tryptophan | 0.335mg | 0.082mg | 0% |
| Threonine | 0.502mg | 0.334mg | 0% |
| Isoleucine | 0.668mg | 0.334mg | 0% |
| Leucine | 1.374mg | 0.6mg | 0% |
| Lysine | 0.76mg | 0.663mg | 0% |
| Methionine | 0.335mg | 0.196mg | 0% |
| Phenylalanine | 0.908mg | 0.301mg | 0% |
| Valine | 0.964mg | 0.356mg | 0% |
| Histidine | 0.41mg | 0.279mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +125.8% |
| Contains more CarbsCarbs | +454.6% |
| Contains more FatsFats | +146.7% |
| Contains more WaterWater | +820.3% |
~equal in
Other
~2.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -77.8% |
| Contains more Mono. FatMonounsaturated fat | +219.2% |
~equal in
Polyunsaturated fat
~2.565g