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Bran raw vs. Sweet and sour — In-Depth Nutrition Comparison

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Summary of differences between bran raw and sweet and sour

  • The amount of manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, vitamin B5, and zinc in bran raw is higher than in sweet and sour.
  • Bran raw covers your daily need for manganese, 212% more than sweet and sour.
  • Bran raw contains 154 times more fiber than sweet and sour. While bran raw contains 15.4g of fiber, sweet, and sour contains only 0.1g.
  • Bran raw has a lower glycemic index. The glycemic index of bran raw is 56, while the glycemic index of sweet and sour is 70.

These are the specific foods used in this comparison Oat bran, raw and Sauce, sweet and sour, ready-to-serve.

Infographic

Bran raw vs Sweet and sour 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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +2837.5%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +471.7%
Contains more IronIron +2476.2%
Contains more CopperCopper +410.1%
Contains more ZincZinc +3355.6%
Contains more PhosphorusPhosphorus +10385.7%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +639.8%
Contains more SeleniumSelenium +11200%

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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin EVitamin E +10000%
Contains more Vitamin B1Vitamin B1 +2337.5%
Contains more Vitamin B2Vitamin B2 +1057.9%
Contains more Vitamin B3Vitamin B3 +399.5%
Contains more Vitamin B5Vitamin B5 +1506.5%
Contains more Vitamin B6Vitamin B6 +211.3%
Contains more Vitamin KVitamin K +1500%
Contains more FolateFolate +550%
Contains more CholineCholine +1241.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +6307.4%
Contains more FatsFats +35050%
Contains more CarbsCarbs +73.3%
Contains more OtherOther +137.7%
Contains more WaterWater +820.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran raw Sweet and sour
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran raw Sweet and sour DV% diff.
Manganese 5.63mg 0.761mg 212%
Phosphorus 734mg 7mg 104%
Vitamin B1 1.17mg 0.048mg 94%
Selenium 45.2µg 0.4µg 81%
Iron 5.41mg 0.21mg 65%
Fiber 15.4g 0.1g 61%
Magnesium 235mg 8mg 54%
Copper 0.403mg 0.079mg 36%
Protein 17.3g 0.27g 34%
Vitamin B5 1.494mg 0.093mg 28%
Zinc 3.11mg 0.09mg 27%
Polyunsaturated fat 2.766g 0g 18%
Sodium 4mg 371mg 16%
Vitamin B2 0.22mg 0.019mg 15%
Potassium 566mg 99mg 14%
Fats 7.03g 0.02g 11%
Folate 52µg 8µg 11%
Vitamin C 0mg 8.7mg 10%
Carbs 66.22g 38.22g 9%
Vitamin B6 0.165mg 0.053mg 9%
Vitamin E 1.01mg 0.01mg 7%
Monounsaturated fat 2.376g 0g 6%
Saturated fat 1.328g 0g 6%
Choline 32.2mg 2.4mg 5%
Calories 246kcal 150kcal 5%
Vitamin B3 0.934mg 0.187mg 5%
Calcium 58mg 10mg 5%
Vitamin K 3.2µg 0.2µg 3%
Net carbs 50.82g 38.12g N/A
Sugar 1.45g 18.75g N/A
Vitamin A 0µg 1µg 0%
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?

ok
ok
is better in case of low diet
Bran raw Sweet and sour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Bran raw
6%
Sweet and sour
Minerals Daily Need Coverage Score
195%
Bran raw
21%
Sweet and sour

Comparison summary

Which food is lower in Saturated fat?
Sweet and sour
Sweet and sour is lower in Saturated fat (difference - 1.328g)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 17.3g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 367mg)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.