Bran raw vs. Wafer — In-Depth Nutrition Comparison
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Significant differences between bran raw and wafer
- The amount of manganese, phosphorus, vitamin B1, selenium, fiber, magnesium, vitamin B5, zinc, and iron in bran raw is higher than in wafer.
- Bran raw covers your daily manganese needs 215% more than wafer.
- Wafer has 8 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while wafer has 5.7µg.
- Bran raw contains less sodium.
Specific food types used in this comparison are Oat bran, raw and Cookies, chocolate wafers.
Infographic
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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 | +343.4% |
| Contains more CalciumCalcium | +87.1% |
| Contains more PotassiumPotassium | +169.5% |
| Contains more IronIron | +34.9% |
| Contains more ZincZinc | +185.3% |
| Contains more PhosphorusPhosphorus | +456.1% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +708.9% |
| Contains more SeleniumSelenium | +693% |
| Contains more CopperCopper | +14.9% |
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 | +40.3% |
| Contains more Vitamin B1Vitamin B1 | +476.4% |
| Contains more Vitamin B5Vitamin B5 | +292.1% |
| Contains more Vitamin B6Vitamin B6 | +223.5% |
| Contains more Vitamin KVitamin K | +33.3% |
| Contains more CholineCholine | +125.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +20.9% |
| Contains more Vitamin B3Vitamin B3 | +206% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 0.696mg | 215% |
| Phosphorus | 734mg | 132mg | 86% |
| Vitamin B1 | 1.17mg | 0.203mg | 81% |
| Selenium | 45.2µg | 5.7µg | 72% |
| Fiber | 15.4g | 3.4g | 48% |
| Magnesium | 235mg | 53mg | 43% |
| Sodium | 4mg | 580mg | 25% |
| Vitamin B5 | 1.494mg | 0.381mg | 22% |
| Protein | 17.3g | 6.6g | 21% |
| Zinc | 3.11mg | 1.09mg | 18% |
| Iron | 5.41mg | 4.01mg | 18% |
| Saturated fat | 1.328g | 4.241g | 13% |
| Vitamin B3 | 0.934mg | 2.858mg | 12% |
| Fats | 7.03g | 14.2g | 11% |
| Potassium | 566mg | 210mg | 10% |
| Vitamin B6 | 0.165mg | 0.051mg | 9% |
| Polyunsaturated fat | 2.766g | 4.153g | 9% |
| Calories | 246kcal | 433kcal | 9% |
| Copper | 0.403mg | 0.463mg | 7% |
| Monounsaturated fat | 2.376g | 4.865g | 6% |
| Vitamin B2 | 0.22mg | 0.266mg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Calcium | 58mg | 31mg | 3% |
| Choline | 32.2mg | 14.3mg | 3% |
| Vitamin E | 1.01mg | 0.72mg | 2% |
| Carbs | 66.22g | 72.7g | 2% |
| Cholesterol | 0mg | 2mg | 1% |
| Vitamin K | 3.2µg | 2.4µg | 1% |
| Folate | 52µg | 47µg | 1% |
| Net carbs | 50.82g | 69.3g | N/A |
| Sugar | 1.45g | 37.43g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.335mg | 0.096mg | 0% |
| Threonine | 0.502mg | 0.22mg | 0% |
| Isoleucine | 0.668mg | 0.261mg | 0% |
| Leucine | 1.374mg | 0.447mg | 0% |
| Lysine | 0.76mg | 0.281mg | 0% |
| Methionine | 0.335mg | 0.105mg | 0% |
| Phenylalanine | 0.908mg | 0.308mg | 0% |
| Valine | 0.964mg | 0.323mg | 0% |
| Histidine | 0.41mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +162.1% |
| Contains more WaterWater | +45.6% |
| Contains more OtherOther | +45% |
| Contains more FatsFats | +102% |
~equal in
Carbs
~72.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -68.7% |
| Contains more Mono. FatMonounsaturated fat | +104.8% |
| Contains more Poly. FatPolyunsaturated fat | +50.1% |