Bran raw vs. Star anise — In-Depth Nutrition Comparison
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A recap on differences between bran raw and star anise
- Bran raw has more manganese, selenium, vitamin B1, and phosphorus; however, star anise is higher in iron, calcium, copper, vitamin B6, potassium, and vitamin C.
- Star anise covers your daily iron needs 394% more than bran raw.
- Star anise contains 9 times less selenium than bran raw. Bran raw contains 45.2µg of selenium, while star anise contains 5µg.
- The glycemic index of star anise is higher.
Food varieties used in this article are Oat bran, raw and Spices, anise seed.
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 | +38.2% |
| Contains more PhosphorusPhosphorus | +66.8% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +144.8% |
| Contains more SeleniumSelenium | +804% |
| Contains more CalciumCalcium | +1013.8% |
| Contains more PotassiumPotassium | +154.6% |
| Contains more IronIron | +583.2% |
| Contains more CopperCopper | +125.8% |
| Contains more ZincZinc | +70.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +244.1% |
| Contains more Vitamin B5Vitamin B5 | +87.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +420% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +31.8% |
| Contains more Vitamin B3Vitamin B3 | +227.6% |
| Contains more Vitamin B6Vitamin B6 | +293.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
Protein:
17.6 g
Fats:
15.9 g
Carbs:
50.02 g
Water:
9.54 g
Other:
6.94 g
| Contains more CarbsCarbs | +32.4% |
| Contains more FatsFats | +126.2% |
| Contains more WaterWater | +45.6% |
| Contains more OtherOther | +139.3% |
~equal in
Protein
~17.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.328 g
Monounsaturated fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
Saturated fat:
Sat. Fat
0.586 g
Monounsaturated fat:
Mono. Fat
9.78 g
Polyunsaturated fat:
Poly. Fat
3.15 g
| Contains less Sat. FatSaturated fat | -55.9% |
| Contains more Mono. FatMonounsaturated fat | +311.6% |
| Contains more Poly. FatPolyunsaturated fat | +13.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 5.41mg | 36.96mg | 394% |
| Manganese | 5.63mg | 2.3mg | 145% |
| Selenium | 45.2µg | 5µg | 73% |
| Vitamin B1 | 1.17mg | 0.34mg | 69% |
| Calcium | 58mg | 646mg | 59% |
| Copper | 0.403mg | 0.91mg | 56% |
| Phosphorus | 734mg | 440mg | 42% |
| Vitamin B6 | 0.165mg | 0.65mg | 37% |
| Potassium | 566mg | 1441mg | 26% |
| Vitamin C | 0mg | 21mg | 23% |
| Zinc | 3.11mg | 5.3mg | 20% |
| Monounsaturated fat | 2.376g | 9.78g | 19% |
| Magnesium | 235mg | 170mg | 15% |
| Vitamin B5 | 1.494mg | 0.797mg | 14% |
| Fats | 7.03g | 15.9g | 14% |
| Vitamin B3 | 0.934mg | 3.06mg | 13% |
| Folate | 52µg | 10µg | 11% |
| Vitamin E | 1.01mg | 7% | |
| Choline | 32.2mg | 6% | |
| Vitamin B2 | 0.22mg | 0.29mg | 5% |
| Calories | 246kcal | 337kcal | 5% |
| Carbs | 66.22g | 50.02g | 5% |
| Polyunsaturated fat | 2.766g | 3.15g | 3% |
| Fiber | 15.4g | 14.6g | 3% |
| Vitamin K | 3.2µg | 3% | |
| Saturated fat | 1.328g | 0.586g | 3% |
| Vitamin A | 0µg | 16µg | 2% |
| Protein | 17.3g | 17.6g | 1% |
| Sodium | 4mg | 16mg | 1% |
| Net carbs | 50.82g | 35.42g | N/A |
| Sugar | 1.45g | N/A | |
| Tryptophan | 0.335mg | 0% | |
| Threonine | 0.502mg | 0% | |
| Isoleucine | 0.668mg | 0% | |
| Leucine | 1.374mg | 0% | |
| Lysine | 0.76mg | 0% | |
| Methionine | 0.335mg | 0% | |
| Phenylalanine | 0.908mg | 0% | |
| Valine | 0.964mg | 0% | |
| Histidine | 0.41mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
38%
Minerals Daily Need Coverage Score
195%
279%
Comparison summary
Which food is lower in Sugar?
Star anise is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated fat?
Star anise is lower in Saturated fat (difference - 0.742g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Bran raw is lower in glycemic index (difference - 33)
Which food is cheaper?
Bran raw is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.