Bran raw vs. Steak — In-Depth Nutrition Comparison
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Significant differences between bran raw and steak
- Bran raw has more vitamin B1, phosphorus, fiber, magnesium, iron, and copper; however, steak is richer in vitamin B12, zinc, and vitamin B3.
- Steak covers your daily vitamin B12 needs 92% more than bran raw.
- Bran raw contains less saturated fat.
- Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of steak is 0.
Specific food types used in this comparison are Oat bran, raw and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.
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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 | +921.7% |
| Contains more CalciumCalcium | +383.3% |
| Contains more PotassiumPotassium | +102.9% |
| Contains more IronIron | +125.4% |
| Contains more CopperCopper | +374.1% |
| Contains more PhosphorusPhosphorus | +350.3% |
| Contains less SodiumSodium | -93.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +42.1% |
| Contains more ZincZinc | +103.9% |
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 | +1481.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more FolateFolate | +766.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +36.8% |
| Contains more Vitamin B3Vitamin B3 | +451.3% |
| Contains more Vitamin B6Vitamin B6 | +203% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 245% | |
| Vitamin B12 | 0µg | 2.2µg | 92% |
| Vitamin B1 | 1.17mg | 0.074mg | 91% |
| Phosphorus | 734mg | 163mg | 82% |
| Fiber | 15.4g | 0g | 62% |
| Magnesium | 235mg | 23mg | 50% |
| Iron | 5.41mg | 2.4mg | 38% |
| Copper | 0.403mg | 0.085mg | 35% |
| Saturated fat | 1.328g | 8.443g | 32% |
| Vitamin B5 | 1.494mg | 30% | |
| Zinc | 3.11mg | 6.34mg | 29% |
| Vitamin B3 | 0.934mg | 5.149mg | 26% |
| Vitamin B6 | 0.165mg | 0.5mg | 26% |
| Cholesterol | 0mg | 78mg | 26% |
| Selenium | 45.2µg | 31.8µg | 24% |
| Carbs | 66.22g | 0g | 22% |
| Fats | 7.03g | 19.02g | 18% |
| Monounsaturated fat | 2.376g | 9.171g | 17% |
| Protein | 17.3g | 24.85g | 15% |
| Folate | 52µg | 6µg | 12% |
| Polyunsaturated fat | 2.766g | 0.896g | 12% |
| Potassium | 566mg | 279mg | 8% |
| Vitamin E | 1.01mg | 7% | |
| Choline | 32.2mg | 6% | |
| Vitamin B2 | 0.22mg | 0.301mg | 6% |
| Calcium | 58mg | 12mg | 5% |
| Sodium | 4mg | 58mg | 2% |
| Calories | 246kcal | 271kcal | 1% |
| Vitamin K | 3.2µg | 1.6µg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Vitamin D | 0IU | 6IU | 1% |
| Net carbs | 50.82g | 0g | N/A |
| Sugar | 1.45g | 0g | N/A |
| Tryptophan | 0.335mg | 0.278mg | 0% |
| Threonine | 0.502mg | 1.171mg | 0% |
| Isoleucine | 0.668mg | 1.157mg | 0% |
| Leucine | 1.374mg | 2.142mg | 0% |
| Lysine | 0.76mg | 2.38mg | 0% |
| Methionine | 0.335mg | 0.672mg | 0% |
| Phenylalanine | 0.908mg | 0.997mg | 0% |
| Valine | 0.964mg | 1.242mg | 0% |
| Histidine | 0.41mg | 0.931mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +437% |
| Contains more ProteinProtein | +43.6% |
| Contains more FatsFats | +170.6% |
| Contains more WaterWater | +748.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -84.3% |
| Contains more Poly. FatPolyunsaturated fat | +208.7% |
| Contains more Mono. FatMonounsaturated fat | +286% |