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  6. Bran raw vs. Tomato paste

Bran raw vs. Tomato paste — In-Depth Nutrition Comparison

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How are bran raw and tomato paste different?

  • Bran raw is higher in manganese, phosphorus, vitamin B1, selenium, magnesium, fiber, iron, and vitamin B5; however, tomato paste is richer in vitamin A and vitamin C.
  • Daily need coverage for manganese for bran raw is 232% higher.
  • Bran raw contains 20 times more vitamin B1 than tomato paste. While bran raw contains 1.17mg of vitamin B1, tomato paste contains only 0.06mg.
  • Tomato paste has a lower glycemic index (45) than bran raw (56).

Oat bran, raw and Tomato products, canned, paste, without salt added are the varieties used in this article.

Infographic

Bran raw vs Tomato paste 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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more MagnesiumMagnesium +459.5%
Contains more CalciumCalcium +61.1%
Contains more IronIron +81.5%
Contains more ZincZinc +393.7%
Contains more PhosphorusPhosphorus +784.3%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +1764.2%
Contains more SeleniumSelenium +752.8%
Contains more PotassiumPotassium +79.2%
~equal in Copper ~0.365mg

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B1Vitamin B1 +1850%
Contains more Vitamin B2Vitamin B2 +43.8%
Contains more Vitamin B5Vitamin B5 +952.1%
Contains more FolateFolate +333.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +325.7%
Contains more Vitamin B3Vitamin B3 +229.3%
Contains more Vitamin B6Vitamin B6 +30.9%
Contains more Vitamin KVitamin K +256.3%
Contains more CholineCholine +19.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Tomato paste DV% diff.
Manganese 5.63mg 0.302mg 232%
Phosphorus 734mg 83mg 93%
Vitamin B1 1.17mg 0.06mg 93%
Selenium 45.2µg 5.3µg 73%
Magnesium 235mg 42mg 46%
Fiber 15.4g 4.1g 45%
Iron 5.41mg 2.98mg 30%
Vitamin B5 1.494mg 0.142mg 27%
Protein 17.3g 4.32g 26%
Vitamin C 0mg 21.9mg 24%
Zinc 3.11mg 0.63mg 23%
Vitamin E 1.01mg 4.3mg 22%
Polyunsaturated fat 2.766g 0.16g 17%
Carbs 66.22g 18.91g 16%
Potassium 566mg 1014mg 13%
Vitamin B3 0.934mg 3.076mg 13%
Folate 52µg 12µg 10%
Fats 7.03g 0.47g 10%
Calories 246kcal 82kcal 8%
Vitamin A 0µg 76µg 8%
Vitamin K 3.2µg 11.4µg 7%
Fructose 5.85g 7%
Monounsaturated fat 2.376g 0.067g 6%
Saturated fat 1.328g 0.1g 6%
Vitamin B2 0.22mg 0.153mg 5%
Vitamin B6 0.165mg 0.216mg 4%
Copper 0.403mg 0.365mg 4%
Calcium 58mg 36mg 2%
Sodium 4mg 59mg 2%
Choline 32.2mg 38.5mg 1%
Net carbs 50.82g 14.81g N/A
Sugar 1.45g 12.18g N/A
Starch 0.22g 0%
Tryptophan 0.335mg 0.031mg 0%
Threonine 0.502mg 0.133mg 0%
Isoleucine 0.668mg 0.089mg 0%
Leucine 1.374mg 0.124mg 0%
Lysine 0.76mg 0.134mg 0%
Methionine 0.335mg 0.027mg 0%
Phenylalanine 0.908mg 0.13mg 0%
Valine 0.964mg 0.088mg 0%
Histidine 0.41mg 0.071mg 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
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +300.5%
Contains more FatsFats +1395.7%
Contains more CarbsCarbs +250.2%
Contains more WaterWater +1022.1%
~equal in Other ~2.8g

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
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +3446.3%
Contains more Poly. FatPolyunsaturated fat +1628.8%
Contains less Sat. FatSaturated fat -92.5%

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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.