Bran raw vs. Waffle — In-Depth Nutrition Comparison
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Significant differences between bran raw and waffle
- The amount of manganese, phosphorus, vitamin B1, magnesium, iron, copper, zinc, and vitamin B5 in bran raw is higher than in waffle.
- Bran raw covers your daily manganese needs 233% more than waffle.
- Waffle has 12 times less magnesium than bran raw. Bran raw has 235mg of magnesium, while waffle has 19mg.
- Bran raw contains less sodium.
- Waffle has a higher glycemic index. The glycemic index of waffle is 76, while the glycemic index of bran raw is 56.
Specific food types used in this comparison are Oat bran, raw and Waffles, plain, prepared from recipe.
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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 | +1136.8% |
| Contains more PotassiumPotassium | +256% |
| Contains more IronIron | +134.2% |
| Contains more CopperCopper | +550% |
| Contains more ZincZinc | +357.4% |
| Contains more PhosphorusPhosphorus | +286.3% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +2024.5% |
| Contains more CalciumCalcium | +339.7% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +344.9% |
| Contains more Vitamin B5Vitamin B5 | +208% |
| Contains more Vitamin B6Vitamin B6 | +194.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +13% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +57.7% |
| Contains more Vitamin B3Vitamin B3 | +121.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 0.265mg | 233% |
| Phosphorus | 734mg | 190mg | 78% |
| Vitamin B1 | 1.17mg | 0.263mg | 76% |
| Fiber | 15.4g | 62% | |
| Magnesium | 235mg | 19mg | 51% |
| Iron | 5.41mg | 2.31mg | 39% |
| Copper | 0.403mg | 0.062mg | 38% |
| Polyunsaturated fat | 2.766g | 6.785g | 27% |
| Cholesterol | 0mg | 69mg | 23% |
| Zinc | 3.11mg | 0.68mg | 22% |
| Sodium | 4mg | 511mg | 22% |
| Vitamin B5 | 1.494mg | 0.485mg | 20% |
| Calcium | 58mg | 255mg | 20% |
| Protein | 17.3g | 7.9g | 19% |
| Potassium | 566mg | 159mg | 12% |
| Carbs | 66.22g | 32.9g | 11% |
| Fats | 7.03g | 14.1g | 11% |
| Vitamin B2 | 0.22mg | 0.347mg | 10% |
| Vitamin B12 | 0µg | 0.25µg | 10% |
| Vitamin B6 | 0.165mg | 0.056mg | 8% |
| Vitamin E | 1.01mg | 7% | |
| Vitamin A | 0µg | 65µg | 7% |
| Saturated fat | 1.328g | 2.866g | 7% |
| Vitamin B3 | 0.934mg | 2.073mg | 7% |
| Choline | 32.2mg | 6% | |
| Vitamin K | 3.2µg | 3% | |
| Monounsaturated fat | 2.376g | 3.521g | 3% |
| Calories | 246kcal | 291kcal | 2% |
| Folate | 52µg | 46µg | 2% |
| Selenium | 45.2µg | 46.2µg | 2% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 50.82g | 32.9g | N/A |
| Sugar | 1.45g | N/A | |
| Tryptophan | 0.335mg | 0.099mg | 0% |
| Threonine | 0.502mg | 0.289mg | 0% |
| Isoleucine | 0.668mg | 0.362mg | 0% |
| Leucine | 1.374mg | 0.63mg | 0% |
| Lysine | 0.76mg | 0.384mg | 0% |
| Methionine | 0.335mg | 0.179mg | 0% |
| Phenylalanine | 0.908mg | 0.395mg | 0% |
| Valine | 0.964mg | 0.409mg | 0% |
| Histidine | 0.41mg | 0.187mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +119% |
| Contains more CarbsCarbs | +101.3% |
| Contains more FatsFats | +100.6% |
| Contains more WaterWater | +541.2% |
~equal in
Other
~3.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -53.7% |
| Contains more Mono. FatMonounsaturated fat | +48.2% |
| Contains more Poly. FatPolyunsaturated fat | +145.3% |