Bran raw vs. Taco — In-Depth Nutrition Comparison
Compare
A recap on differences between bran raw and taco
- Bran raw has more manganese, vitamin B1, phosphorus, selenium, iron, magnesium, fiber, and copper; however, taco is higher in vitamin B12.
- Bran raw covers your daily manganese needs 234% more than taco.
- Taco contains 23 times less vitamin B1 than bran raw. Bran raw contains 1.17mg of vitamin B1, while taco contains 0.05mg.
- Bran raw has less sodium.
- The glycemic index of bran raw is higher.
Food varieties used in this article are Oat bran, raw and Fast foods, taco with beef, cheese, and lettuce, hard shell.
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.
| Contains more MagnesiumMagnesium | +634.4% |
| Contains more PotassiumPotassium | +170.8% |
| Contains more IronIron | +354.6% |
| Contains more CopperCopper | +423.4% |
| Contains more ZincZinc | +77.7% |
| Contains more PhosphorusPhosphorus | +312.4% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +2161% |
| Contains more SeleniumSelenium | +391.3% |
| Contains more CalciumCalcium | +53.4% |
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.
| Contains more Vitamin EVitamin E | +68.3% |
| Contains more Vitamin B1Vitamin B1 | +2240% |
| Contains more Vitamin B2Vitamin B2 | +266.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +83.3% |
| Contains more FolateFolate | +173.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +76.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +378.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 0.249mg | 234% |
| Vitamin B1 | 1.17mg | 0.05mg | 93% |
| Phosphorus | 734mg | 178mg | 79% |
| Selenium | 45.2µg | 9.2µg | 65% |
| Iron | 5.41mg | 1.19mg | 53% |
| Magnesium | 235mg | 32mg | 48% |
| Fiber | 15.4g | 3.9g | 46% |
| Vitamin B12 | 0µg | 0.93µg | 39% |
| Copper | 0.403mg | 0.077mg | 36% |
| Vitamin B5 | 1.494mg | 30% | |
| Sodium | 4mg | 397mg | 17% |
| Protein | 17.3g | 8.86g | 17% |
| Carbs | 66.22g | 19.85g | 15% |
| Saturated fat | 1.328g | 4.384g | 14% |
| Zinc | 3.11mg | 1.75mg | 12% |
| Vitamin B2 | 0.22mg | 0.06mg | 12% |
| Potassium | 566mg | 209mg | 11% |
| Vitamin K | 3.2µg | 15.3µg | 10% |
| Cholesterol | 0mg | 28mg | 9% |
| Fats | 7.03g | 12.7g | 9% |
| Folate | 52µg | 19µg | 8% |
| Vitamin B6 | 0.165mg | 0.09mg | 6% |
| Starch | 14.78g | 6% | |
| Monounsaturated fat | 2.376g | 4.411g | 5% |
| Vitamin B3 | 0.934mg | 1.65mg | 4% |
| Vitamin E | 1.01mg | 0.6mg | 3% |
| Calcium | 58mg | 89mg | 3% |
| Polyunsaturated fat | 2.766g | 3.042g | 2% |
| Vitamin A | 0µg | 20µg | 2% |
| Calories | 246kcal | 226kcal | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin D | 0IU | 4IU | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 50.82g | 15.95g | N/A |
| Sugar | 1.45g | 0.9g | N/A |
| Trans fat | 0.467g | N/A | |
| Choline | 32.2mg | 32mg | 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% | |
| Fructose | 0.3g | 0% | |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.011g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 2.708g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +95.3% |
| Contains more CarbsCarbs | +233.6% |
| Contains more OtherOther | +84.7% |
| Contains more FatsFats | +80.7% |
| Contains more WaterWater | +770.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -69.7% |
| Contains more Mono. FatMonounsaturated fat | +85.6% |
~equal in
Polyunsaturated fat
~3.042g