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  6. Bran raw vs. Sun-dried tomato

Bran raw vs. Sun-dried tomato — In-Depth Nutrition Comparison

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How are bran raw and sun-dried tomato different?

  • Bran raw is higher in manganese, phosphorus, vitamin B1, selenium, fiber, magnesium, and iron; however, sun-dried tomato is richer in vitamin C, potassium, and vitamin A.
  • Daily need coverage for manganese for bran raw is 225% higher.
  • Bran raw contains 15 times more selenium than sun-dried tomato. While bran raw contains 45.2µg of selenium, sun-dried tomato contains only 3µg.
  • Sun-dried tomato has a lower glycemic index (30) than bran raw (56).

Oat bran, raw and Tomatoes, sun-dried, packed in oil, drained are the varieties used in this article.

Infographic

Bran raw vs Sun-dried tomato infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more MagnesiumMagnesium +190.1%
Contains more CalciumCalcium +23.4%
Contains more IronIron +101.9%
Contains more ZincZinc +298.7%
Contains more PhosphorusPhosphorus +428.1%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +1108.2%
Contains more SeleniumSelenium +1406.7%
Contains more PotassiumPotassium +176.5%
Contains more CopperCopper +17.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +506.2%
Contains more Vitamin B5Vitamin B5 +211.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +126.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +74.1%
Contains more Vitamin B3Vitamin B3 +288.7%
Contains more Vitamin B6Vitamin B6 +93.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Sun-dried tomato DV% diff.
Manganese 5.63mg 0.466mg 225%
Vitamin C 0mg 101.8mg 113%
Phosphorus 734mg 139mg 85%
Vitamin B1 1.17mg 0.193mg 81%
Selenium 45.2µg 3µg 77%
Fiber 15.4g 5.8g 38%
Magnesium 235mg 81mg 37%
Iron 5.41mg 2.68mg 34%
Potassium 566mg 1565mg 29%
Protein 17.3g 5.06g 24%
Zinc 3.11mg 0.78mg 21%
Vitamin B5 1.494mg 0.479mg 20%
Vitamin B3 0.934mg 3.63mg 17%
Monounsaturated fat 2.376g 8.663g 16%
Carbs 66.22g 23.33g 14%
Vitamin B2 0.22mg 0.383mg 13%
Vitamin B6 0.165mg 0.319mg 12%
Sodium 4mg 266mg 11%
Fats 7.03g 14.08g 11%
Copper 0.403mg 0.473mg 8%
Vitamin A 0µg 64µg 7%
Vitamin E 1.01mg 7%
Folate 52µg 23µg 7%
Choline 32.2mg 6%
Polyunsaturated fat 2.766g 2.06g 5%
Saturated fat 1.328g 1.893g 3%
Vitamin K 3.2µg 3%
Calories 246kcal 213kcal 2%
Calcium 58mg 47mg 1%
Net carbs 50.82g 17.53g N/A
Sugar 1.45g N/A
Tryptophan 0.335mg 0.037mg 0%
Threonine 0.502mg 0.128mg 0%
Isoleucine 0.668mg 0.121mg 0%
Leucine 1.374mg 0.185mg 0%
Lysine 0.76mg 0.186mg 0%
Methionine 0.335mg 0.044mg 0%
Phenylalanine 0.908mg 0.131mg 0%
Valine 0.964mg 0.13mg 0%
Histidine 0.41mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more ProteinProtein +241.9%
Contains more CarbsCarbs +183.8%
Contains more FatsFats +100.3%
Contains more WaterWater +721.8%
Contains more OtherOther +27.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains less Sat. FatSaturated fat -29.8%
Contains more Poly. FatPolyunsaturated fat +34.3%
Contains more Mono. FatMonounsaturated fat +264.6%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.