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  6. Bran raw vs. Tomato soup

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

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Important differences between bran raw and tomato soup

  • Tomato soup has less manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, zinc, and vitamin B2.
  • Bran raw's daily need coverage for manganese is 242% more.
  • Bran raw has 59 times more vitamin B1 than tomato soup. Bran raw has 1.17mg of vitamin B1, while tomato soup has 0.02mg.
  • Bran raw has a higher glycemic index than tomato soup.

The food varieties used in the comparison are Oat bran, raw and Soup, tomato, canned, prepared with equal volume water, commercial.

Infographic

Bran raw vs Tomato soup 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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
Contains more MagnesiumMagnesium +3257.1%
Contains more CalciumCalcium +625%
Contains more PotassiumPotassium +105.8%
Contains more IronIron +1765.5%
Contains more CopperCopper +1289.7%
Contains more ZincZinc +3355.6%
Contains more PhosphorusPhosphorus +4793.3%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +8303%
Contains more SeleniumSelenium +2913.3%

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
Contains more Vitamin EVitamin E +494.1%
Contains more Vitamin B1Vitamin B1 +5750%
Contains more Vitamin B2Vitamin B2 +3042.9%
Contains more Vitamin B3Vitamin B3 +122.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +292.9%
Contains more Vitamin KVitamin K +113.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +411.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Tomato soup DV% diff.
Manganese 5.63mg 0.067mg 242%
Phosphorus 734mg 15mg 103%
Vitamin B1 1.17mg 0.02mg 96%
Selenium 45.2µg 1.5µg 79%
Iron 5.41mg 0.29mg 64%
Fiber 15.4g 0.5g 60%
Magnesium 235mg 7mg 54%
Copper 0.403mg 0.029mg 42%
Protein 17.3g 0.71g 33%
Vitamin B5 1.494mg 30%
Zinc 3.11mg 0.09mg 27%
Carbs 66.22g 7.45g 20%
Polyunsaturated fat 2.766g 0.077g 18%
Vitamin B2 0.22mg 0.007mg 16%
Folate 52µg 0µg 13%
Calories 246kcal 32kcal 11%
Fats 7.03g 0.21g 10%
Potassium 566mg 275mg 9%
Vitamin B6 0.165mg 0.042mg 9%
Sodium 4mg 186mg 8%
Vitamin C 0mg 6.3mg 7%
Saturated fat 1.328g 0.056g 6%
Monounsaturated fat 2.376g 0.067g 6%
Vitamin E 1.01mg 0.17mg 6%
Choline 32.2mg 6.3mg 5%
Calcium 58mg 8mg 5%
Vitamin B3 0.934mg 0.42mg 3%
Vitamin A 0µg 10µg 1%
Vitamin K 3.2µg 1.5µg 1%
Net carbs 50.82g 6.95g N/A
Sugar 1.45g 4.03g N/A
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%

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
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 g
Contains more ProteinProtein +2336.6%
Contains more FatsFats +3247.6%
Contains more CarbsCarbs +788.9%
Contains more OtherOther +168.5%
Contains more WaterWater +1282.4%

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
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains more Mono. FatMonounsaturated fat +3446.3%
Contains more Poly. FatPolyunsaturated fat +3492.2%
Contains less Sat. FatSaturated fat -95.8%

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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.