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  6. Bran raw vs. Tortilla

Bran raw vs. Tortilla — In-Depth Nutrition Comparison

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What are the main differences between Bran raw and Tortilla?

  • Tortilla has less Manganese, Phosphorus, Vitamin B1, Selenium, Fiber, Magnesium, Copper, Vitamin B5, and Zinc than Bran raw.
  • Bran raw's daily need coverage for Manganese is 233% higher.
  • Bran raw has 12 times more Magnesium than Tortilla. Bran raw has 235mg of Magnesium, while Tortilla has 19mg.
  • Bran raw contains less Sodium.

We used Oat bran, raw and Tortilla, includes plain and from mutton sandwich (Navajo) types in this comparison.

Infographic

Bran raw vs Tortilla 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.
Bran raw
Bran raw
9
:
1
Tortilla
Tortilla
Contains more Iron +42%
Contains more Magnesium +1136.8%
Contains more Phosphorus +402.7%
Contains more Potassium +439%
Contains less Sodium -99.2%
Contains more Zinc +871.9%
Contains more Copper +295.1%
Contains more Manganese +2000.7%
Contains more Selenium +172.3%
Contains more Calcium +20.7%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Tortilla
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 143% 14% 63% 10% 63% 9% 34% 35% 91%
Contains more Iron +42%
Contains more Magnesium +1136.8%
Contains more Phosphorus +402.7%
Contains more Potassium +439%
Contains less Sodium -99.2%
Contains more Zinc +871.9%
Contains more Copper +295.1%
Contains more Manganese +2000.7%
Contains more Selenium +172.3%
Contains more Calcium +20.7%

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.
Bran raw
Bran raw
9
:
2
Tortilla
Tortilla
Contains more Vitamin E +431.6%
Contains more Vitamin B1 +216.2%
Contains more Vitamin B2 +93%
Contains more Vitamin B5 +778.8%
Contains more Vitamin B6 +175%
Contains more Vitamin K +700%
Contains more Vitamin B3 +341.6%
Contains more Folate +88.5%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Tortilla
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 93% 27% 78% 11% 14% 74% 0% 1%
Contains more Vitamin E +431.6%
Contains more Vitamin B1 +216.2%
Contains more Vitamin B2 +93%
Contains more Vitamin B5 +778.8%
Contains more Vitamin B6 +175%
Contains more Vitamin K +700%
Contains more Vitamin B3 +341.6%
Contains more Folate +88.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Tortilla
Tortilla
Contains more Protein +137.6%
Contains more Fats +640%
Contains more Carbs +32.6%
Contains more Other +55.1%
Contains more Water +510.1%
Bran raw
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
Tortilla
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more Protein +137.6%
Contains more Fats +640%
Contains more Carbs +32.6%
Contains more Other +55.1%
Contains more Water +510.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Tortilla
Tortilla
Contains more Monounsaturated Fat +1184.3%
Contains more Polyunsaturated fat +607.4%
Contains less Saturated Fat -77.7%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Tortilla
34% 21% 45%
Saturated Fat: 0.296 g
Monounsaturated Fat: 0.185 g
Polyunsaturated fat: 0.391 g
Contains more Monounsaturated Fat +1184.3%
Contains more Polyunsaturated fat +607.4%
Contains less Saturated Fat -77.7%

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 Tortilla
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran raw Tortilla Opinion
Net carbs 50.82g 47.54g Bran raw
Protein 17.3g 7.28g Bran raw
Fats 7.03g 0.95g Bran raw
Carbs 66.22g 49.94g Bran raw
Calories 246kcal 237kcal Bran raw
Starch 43.02g Tortilla
Sugar 1.45g 2.75g Bran raw
Fiber 15.4g 2.4g Bran raw
Calcium 58mg 70mg Tortilla
Iron 5.41mg 3.81mg Bran raw
Magnesium 235mg 19mg Bran raw
Phosphorus 734mg 146mg Bran raw
Potassium 566mg 105mg Bran raw
Sodium 4mg 482mg Bran raw
Zinc 3.11mg 0.32mg Bran raw
Copper 0.403mg 0.102mg Bran raw
Manganese 5.63mg 0.268mg Bran raw
Selenium 45.2µg 16.6µg Bran raw
Vitamin E 1.01mg 0.19mg Bran raw
Vitamin B1 1.17mg 0.37mg Bran raw
Vitamin B2 0.22mg 0.114mg Bran raw
Vitamin B3 0.934mg 4.125mg Tortilla
Vitamin B5 1.494mg 0.17mg Bran raw
Vitamin B6 0.165mg 0.06mg Bran raw
Folate 52µg 98µg Tortilla
Vitamin K 3.2µg 0.4µg Bran raw
Tryptophan 0.335mg 0.06mg Bran raw
Threonine 0.502mg 0.182mg Bran raw
Isoleucine 0.668mg 0.286mg Bran raw
Leucine 1.374mg 0.53mg Bran raw
Lysine 0.76mg 0.157mg Bran raw
Methionine 0.335mg 0.122mg Bran raw
Phenylalanine 0.908mg 0.375mg Bran raw
Valine 0.964mg 0.326mg Bran raw
Histidine 0.41mg 0.165mg Bran raw
Saturated Fat 1.328g 0.296g Tortilla
Monounsaturated Fat 2.376g 0.185g Bran raw
Polyunsaturated fat 2.766g 0.391g Bran raw
Omega-3 - ALA 0.019g Tortilla

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Tortilla
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Bran raw
25%
Tortilla
Minerals Daily Need Coverage Score
195%
Bran raw
48%
Tortilla

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Tortilla
Tortilla is lower in Saturated Fat (difference - 1.032g)
Which food is lower in glycemic index?
Tortilla
Tortilla is lower in glycemic index (difference - 4)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 1.3g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 478mg)
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 is cheaper?
?
The foods are relatively equal in price ($)

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.