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  6. Bran raw vs. Sweet roll

Bran raw vs. Sweet roll — In-Depth Nutrition Comparison

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How are bran raw and sweet roll different?

  • Bran raw has more manganese, phosphorus, vitamin B1, fiber, magnesium, selenium, iron, copper, and zinc than sweet roll.
  • Daily need coverage for manganese for bran raw is 232% higher.
  • Bran raw contains 14 times more magnesium than sweet roll. While bran raw contains 235mg of magnesium, sweet roll contains only 17mg.
  • Sweet roll has a lower glycemic index (40) than bran raw (56).

Oat bran, raw and Sweet rolls, cinnamon, commercially prepared with raisins are the varieties used in this article.

Infographic

Bran raw vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +1282.4%
Contains more PotassiumPotassium +409.9%
Contains more IronIron +238.1%
Contains more CopperCopper +358%
Contains more ZincZinc +427.1%
Contains more PhosphorusPhosphorus +865.8%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +1776.7%
Contains more SeleniumSelenium +165.9%
Contains more CalciumCalcium +24.1%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin B1Vitamin B1 +261.1%
Contains more Vitamin B5Vitamin B5 +268%
Contains more Vitamin B6Vitamin B6 +54.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +97%
Contains more Vitamin B2Vitamin B2 +20.5%
Contains more Vitamin B3Vitamin B3 +155.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +37.5%
Contains more FolateFolate +38.5%
Contains more CholineCholine +28.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Sweet roll DV% diff.
Manganese 5.63mg 0.3mg 232%
Phosphorus 734mg 76mg 94%
Vitamin B1 1.17mg 0.324mg 71%
Magnesium 235mg 17mg 52%
Fiber 15.4g 2.4g 52%
Selenium 45.2µg 17µg 51%
Iron 5.41mg 1.6mg 48%
Copper 0.403mg 0.088mg 35%
Polyunsaturated fat 2.766g 7.473g 31%
Zinc 3.11mg 0.59mg 23%
Vitamin B5 1.494mg 0.406mg 22%
Protein 17.3g 6.2g 22%
Cholesterol 0mg 66mg 22%
Fats 7.03g 16.4g 14%
Potassium 566mg 111mg 13%
Sodium 4mg 304mg 13%
Vitamin B3 0.934mg 2.384mg 9%
Saturated fat 1.328g 3.079g 8%
Vitamin A 0µg 62µg 7%
Vitamin E 1.01mg 1.99mg 7%
Vitamin B12 0µg 0.14µg 6%
Monounsaturated fat 2.376g 4.797g 6%
Calories 246kcal 372kcal 6%
Folate 52µg 72µg 5%
Carbs 66.22g 50.9g 5%
Vitamin B6 0.165mg 0.107mg 4%
Vitamin B2 0.22mg 0.265mg 3%
Choline 32.2mg 41.3mg 2%
Vitamin C 0mg 2mg 2%
Calcium 58mg 72mg 1%
Vitamin K 3.2µg 4.4µg 1%
Net carbs 50.82g 48.5g N/A
Sugar 1.45g 31.73g N/A
Tryptophan 0.335mg 0.074mg 0%
Threonine 0.502mg 0.211mg 0%
Isoleucine 0.668mg 0.259mg 0%
Leucine 1.374mg 0.458mg 0%
Lysine 0.76mg 0.243mg 0%
Methionine 0.335mg 0.117mg 0%
Phenylalanine 0.908mg 0.3mg 0%
Valine 0.964mg 0.291mg 0%
Histidine 0.41mg 0.145mg 0%
Omega-3 - DHA 0g 0.004g N/A

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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more ProteinProtein +179%
Contains more CarbsCarbs +30.1%
Contains more OtherOther +70.6%
Contains more FatsFats +133.3%
Contains more WaterWater +278.6%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -56.9%
Contains more Mono. FatMonounsaturated fat +101.9%
Contains more Poly. FatPolyunsaturated fat +170.2%

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 roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.