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  6. Bran raw vs. Table salt

Bran raw vs. Table salt — In-Depth Nutrition Comparison

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Significant differences between bran raw and table salt

  • The amount of manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, and vitamin B5 in bran raw is higher than in table salt.
  • Table salt covers your daily sodium needs 1685% more than bran raw.
  • Bran raw contains less sodium.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of table salt is 0.

Specific food types used in this comparison are Oat bran, raw and Salt, table.

Infographic

Bran raw vs Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +23400%
Contains more CalciumCalcium +141.7%
Contains more PotassiumPotassium +6975%
Contains more IronIron +1539.4%
Contains more CopperCopper +1243.3%
Contains more ZincZinc +3010%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +5530%
Contains more SeleniumSelenium +45100%

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +3175%
Contains more OtherOther +3341.4%

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 Table salt
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran raw Table salt DV% diff.
Sodium 4mg 38758mg 1685%
Manganese 5.63mg 0.1mg 240%
Phosphorus 734mg 0mg 105%
Vitamin B1 1.17mg 0mg 98%
Selenium 45.2µg 0.1µg 82%
Iron 5.41mg 0.33mg 64%
Fiber 15.4g 0g 62%
Magnesium 235mg 1mg 56%
Copper 0.403mg 0.03mg 41%
Protein 17.3g 0g 35%
Vitamin B5 1.494mg 0mg 30%
Zinc 3.11mg 0.1mg 27%
Carbs 66.22g 0g 22%
Polyunsaturated fat 2.766g 0g 18%
Vitamin B2 0.22mg 0mg 17%
Potassium 566mg 8mg 16%
Vitamin B6 0.165mg 0mg 13%
Folate 52µg 0µg 13%
Calories 246kcal 0kcal 12%
Fats 7.03g 0g 11%
Vitamin E 1.01mg 0mg 7%
Choline 32.2mg 0mg 6%
Saturated fat 1.328g 0g 6%
Monounsaturated fat 2.376g 0g 6%
Vitamin B3 0.934mg 0mg 6%
Calcium 58mg 24mg 3%
Vitamin K 3.2µg 0µg 3%
Net carbs 50.82g 0g N/A
Sugar 1.45g 0g N/A
Tryptophan 0.335mg 0mg 0%
Threonine 0.502mg 0mg 0%
Isoleucine 0.668mg 0mg 0%
Leucine 1.374mg 0mg 0%
Lysine 0.76mg 0mg 0%
Methionine 0.335mg 0mg 0%
Phenylalanine 0.908mg 0mg 0%
Valine 0.964mg 0mg 0%
Histidine 0.41mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Table salt
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
0%
Table salt
Minerals Daily Need Coverage Score
195%
Bran raw
510%
Table salt

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated fat?
Table salt
Table salt is lower in Saturated fat (difference - 1.328g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 38754mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.1)
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)

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.