Bran raw vs. Vegetable — In-Depth Nutrition Comparison
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What are the differences between bran raw and vegetable?
- Bran raw is higher in manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, copper, and vitamin B5, yet vegetable is higher in vitamin A.
- Bran raw's daily need coverage for manganese is 228% more.
- Bran raw has 151 times more selenium than vegetable. While bran raw has 45.2µg of selenium, vegetable has only 0.3µg.
We used Oat bran, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this article.
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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.
| Contains more MagnesiumMagnesium | +968.2% |
| Contains more CalciumCalcium | +132% |
| Contains more PotassiumPotassium | +234.9% |
| Contains more IronIron | +559.8% |
| Contains more CopperCopper | +385.5% |
| Contains more ZincZinc | +534.7% |
| Contains more PhosphorusPhosphorus | +1339.2% |
| Contains less SodiumSodium | -88.6% |
| Contains more ManganeseManganese | +1385.5% |
| Contains more SeleniumSelenium | +14966.7% |
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.
| Contains more Vitamin EVitamin E | +165.8% |
| Contains more Vitamin B1Vitamin B1 | +1547.9% |
| Contains more Vitamin B2Vitamin B2 | +83.3% |
| Contains more Vitamin B5Vitamin B5 | +889.4% |
| Contains more Vitamin B6Vitamin B6 | +123% |
| Contains more FolateFolate | +173.7% |
| Contains more CholineCholine | +33.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +634.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 0.379mg | 228% |
| Phosphorus | 734mg | 51mg | 98% |
| Vitamin B1 | 1.17mg | 0.071mg | 92% |
| Selenium | 45.2µg | 0.3µg | 82% |
| Iron | 5.41mg | 0.82mg | 57% |
| Magnesium | 235mg | 22mg | 51% |
| Fiber | 15.4g | 4.4g | 44% |
| Copper | 0.403mg | 0.083mg | 36% |
| Protein | 17.3g | 2.86g | 29% |
| Vitamin B5 | 1.494mg | 0.151mg | 27% |
| Zinc | 3.11mg | 0.49mg | 24% |
| Vitamin A | 0µg | 214µg | 24% |
| Carbs | 66.22g | 13.09g | 18% |
| Polyunsaturated fat | 2.766g | 0.072g | 18% |
| Vitamin K | 3.2µg | 23.5µg | 17% |
| Potassium | 566mg | 169mg | 12% |
| Fats | 7.03g | 0.15g | 11% |
| Calories | 246kcal | 65kcal | 9% |
| Vitamin B2 | 0.22mg | 0.12mg | 8% |
| Folate | 52µg | 19µg | 8% |
| Vitamin B6 | 0.165mg | 0.074mg | 7% |
| Monounsaturated fat | 2.376g | 0.01g | 6% |
| Saturated fat | 1.328g | 0.031g | 6% |
| Vitamin C | 0mg | 3.2mg | 4% |
| Vitamin E | 1.01mg | 0.38mg | 4% |
| Calcium | 58mg | 25mg | 3% |
| Choline | 32.2mg | 24.1mg | 1% |
| Vitamin B3 | 0.934mg | 0.851mg | 1% |
| Sodium | 4mg | 35mg | 1% |
| Net carbs | 50.82g | 8.69g | N/A |
| Sugar | 1.45g | 3.12g | N/A |
| Tryptophan | 0.335mg | 0.029mg | 0% |
| Threonine | 0.502mg | 0.115mg | 0% |
| Isoleucine | 0.668mg | 0.139mg | 0% |
| Leucine | 1.374mg | 0.19mg | 0% |
| Lysine | 0.76mg | 0.17mg | 0% |
| Methionine | 0.335mg | 0.034mg | 0% |
| Phenylalanine | 0.908mg | 0.12mg | 0% |
| Valine | 0.964mg | 0.149mg | 0% |
| Histidine | 0.41mg | 0.073mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +504.9% |
| Contains more FatsFats | +4586.7% |
| Contains more CarbsCarbs | +405.9% |
| Contains more OtherOther | +332.8% |
| Contains more WaterWater | +1170.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +23660% |
| Contains more Poly. FatPolyunsaturated fat | +3741.7% |
| Contains less Sat. FatSaturated fat | -97.7% |