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Bran raw vs. Vanilla extract — In-Depth Nutrition Comparison

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Summary of differences between bran raw and vanilla extract

  • The amount of manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, vitamin B5, and zinc in bran raw is higher than in vanilla extract.
  • Bran raw covers your daily need for manganese, 235% more than vanilla extract.

These are the specific foods used in this comparison Oat bran, raw and Vanilla extract.

Infographic

Bran raw vs Vanilla extract 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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Contains more MagnesiumMagnesium +1858.3%
Contains more CalciumCalcium +427.3%
Contains more PotassiumPotassium +282.4%
Contains more IronIron +4408.3%
Contains more CopperCopper +459.7%
Contains more ZincZinc +2727.3%
Contains more PhosphorusPhosphorus +12133.3%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +2347.8%
Contains more SeleniumSelenium +∞%

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 0% 0% 0% 0% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +10536.4%
Contains more Vitamin B2Vitamin B2 +131.6%
Contains more Vitamin B3Vitamin B3 +119.8%
Contains more Vitamin B5Vitamin B5 +4168.6%
Contains more Vitamin B6Vitamin B6 +534.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more ProteinProtein +28733.3%
Contains more FatsFats +11616.7%
Contains more CarbsCarbs +423.5%
Contains more WaterWater +702.7%
Contains more OtherOther +1094.8%

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
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +23660%
Contains more Poly. FatPolyunsaturated fat +69050%
Contains less Sat. FatSaturated fat -99.2%

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 Vanilla extract
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran raw Vanilla extract DV% diff.
Manganese 5.63mg 0.23mg 235%
Phosphorus 734mg 6mg 104%
Vitamin B1 1.17mg 0.011mg 97%
Selenium 45.2µg 0µg 82%
Iron 5.41mg 0.12mg 66%
Fiber 15.4g 0g 62%
Magnesium 235mg 12mg 53%
Copper 0.403mg 0.072mg 37%
Protein 17.3g 0.06g 34%
Vitamin B5 1.494mg 0.035mg 29%
Zinc 3.11mg 0.11mg 27%
Polyunsaturated fat 2.766g 0.004g 18%
Carbs 66.22g 12.65g 18%
Folate 52µg 0µg 13%
Potassium 566mg 148mg 12%
Fats 7.03g 0.06g 11%
Vitamin B6 0.165mg 0.026mg 11%
Vitamin B2 0.22mg 0.095mg 10%
Vitamin E 1.01mg 0mg 7%
Saturated fat 1.328g 0.01g 6%
Choline 32.2mg 6%
Monounsaturated fat 2.376g 0.01g 6%
Calcium 58mg 11mg 5%
Vitamin B3 0.934mg 0.425mg 3%
Vitamin K 3.2µg 0µg 3%
Calories 246kcal 288kcal 2%
Net carbs 50.82g 12.65g N/A
Sugar 1.45g 12.65g N/A
Sodium 4mg 9mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Vanilla extract
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
3%
Vanilla extract
Minerals Daily Need Coverage Score
195%
Bran raw
9%
Vanilla extract

Comparison summary

Which food is lower in Saturated fat?
Vanilla extract
Vanilla extract is lower in Saturated fat (difference - 1.318g)
Which food is lower in glycemic index?
Vanilla extract
Vanilla extract is lower in glycemic index (difference - 56)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 5mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $6)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.