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

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Significant differences between bran raw and tomato sauce

  • The amount of manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, zinc, and vitamin B5 in bran raw is higher than in tomato sauce.
  • Bran raw covers your daily manganese needs 240% more than tomato sauce.
  • Tomato sauce has 75 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while tomato sauce has 0.6µg.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of tomato sauce is 31.

Specific food types used in this comparison are Oat bran, raw and Tomato sauce, canned, no salt added.

Infographic

Bran raw vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +1466.7%
Contains more CalciumCalcium +314.3%
Contains more PotassiumPotassium +90.6%
Contains more IronIron +463.5%
Contains more CopperCopper +250.4%
Contains more ZincZinc +1313.6%
Contains more PhosphorusPhosphorus +2618.5%
Contains less SodiumSodium -63.6%
Contains more ManganeseManganese +4882.3%
Contains more SeleniumSelenium +7433.3%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +4775%
Contains more Vitamin B2Vitamin B2 +238.5%
Contains more Vitamin B5Vitamin B5 +383.5%
Contains more Vitamin B6Vitamin B6 +68.4%
Contains more Vitamin KVitamin K +14.3%
Contains more FolateFolate +477.8%
Contains more CholineCholine +225.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +42.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.991mg
~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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +1341.7%
Contains more FatsFats +2243.3%
Contains more CarbsCarbs +1147.1%
Contains more OtherOther +51.8%
Contains more WaterWater +1293.6%

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% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +5300%
Contains more Poly. FatPolyunsaturated fat +2186%
Contains less Sat. FatSaturated fat -96.9%

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 Tomato sauce
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Tomato sauce DV% diff.
Manganese 5.63mg 0.113mg 240%
Phosphorus 734mg 27mg 101%
Vitamin B1 1.17mg 0.024mg 96%
Selenium 45.2µg 0.6µg 81%
Iron 5.41mg 0.96mg 56%
Fiber 15.4g 1.5g 56%
Magnesium 235mg 15mg 52%
Protein 17.3g 1.2g 32%
Copper 0.403mg 0.115mg 32%
Zinc 3.11mg 0.22mg 26%
Vitamin B5 1.494mg 0.309mg 24%
Carbs 66.22g 5.31g 20%
Polyunsaturated fat 2.766g 0.121g 18%
Vitamin B2 0.22mg 0.065mg 12%
Folate 52µg 9µg 11%
Calories 246kcal 24kcal 11%
Fats 7.03g 0.3g 10%
Vitamin C 0mg 7mg 8%
Potassium 566mg 297mg 8%
Saturated fat 1.328g 0.041g 6%
Monounsaturated fat 2.376g 0.044g 6%
Vitamin B6 0.165mg 0.098mg 5%
Calcium 58mg 14mg 4%
Choline 32.2mg 9.9mg 4%
Vitamin E 1.01mg 1.44mg 3%
Vitamin A 0µg 22µg 2%
Fructose 1.67g 2%
Net carbs 50.82g 3.81g N/A
Sugar 1.45g 3.56g N/A
Sodium 4mg 11mg 0%
Vitamin B3 0.934mg 0.991mg 0%
Vitamin K 3.2µg 2.8µg 0%
Tryptophan 0.335mg 0.009mg 0%
Threonine 0.502mg 0.037mg 0%
Isoleucine 0.668mg 0.025mg 0%
Leucine 1.374mg 0.034mg 0%
Lysine 0.76mg 0.037mg 0%
Methionine 0.335mg 0.008mg 0%
Phenylalanine 0.908mg 0.036mg 0%
Valine 0.964mg 0.025mg 0%
Histidine 0.41mg 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Tomato sauce
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
12%
Tomato sauce
Minerals Daily Need Coverage Score
195%
Bran raw
15%
Tomato sauce

Comparison summary

Which food is lower in Saturated fat?
Tomato sauce
Tomato sauce is lower in Saturated fat (difference - 1.287g)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 25)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.