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  6. Bran raw vs. Waffle

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.

Specific food types used in this comparison are Oat bran, raw and Waffles, plain, prepared from recipe.

Infographic

Bran raw vs Waffle 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
8
:
2
Waffle
Waffle
Contains more Iron +134.2%
Contains more Magnesium +1136.8%
Contains more Phosphorus +286.3%
Contains more Potassium +256%
Contains less Sodium -99.2%
Contains more Zinc +357.4%
Contains more Copper +550%
Contains more Manganese +2024.5%
Contains more Calcium +339.7%
Equal in Selenium - 46.2
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains more Iron +134.2%
Contains more Magnesium +1136.8%
Contains more Phosphorus +286.3%
Contains more Potassium +256%
Contains less Sodium -99.2%
Contains more Zinc +357.4%
Contains more Copper +550%
Contains more Manganese +2024.5%
Contains more Calcium +339.7%
Equal in Selenium - 46.2

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
7
:
5
Waffle
Waffle
Contains more Vitamin B1 +344.9%
Contains more Vitamin B5 +208%
Contains more Vitamin B6 +194.6%
Contains more Folate +13%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +57.7%
Contains more Vitamin B3 +121.9%
Contains more Vitamin B12 +∞%
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%
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Contains more Vitamin B1 +344.9%
Contains more Vitamin B5 +208%
Contains more Vitamin B6 +194.6%
Contains more Folate +13%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +57.7%
Contains more Vitamin B3 +121.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
2
:
3
Waffle
Waffle
Contains more Protein +119%
Contains more Carbs +101.3%
Contains more Fats +100.6%
Contains more Water +541.2%
Equal in Other - 3.1
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
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more Protein +119%
Contains more Carbs +101.3%
Contains more Fats +100.6%
Contains more Water +541.2%
Equal in Other - 3.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
1
:
2
Waffle
Waffle
Contains less Saturated Fat -53.7%
Contains more Monounsaturated Fat +48.2%
Contains more Polyunsaturated fat +145.3%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains less Saturated Fat -53.7%
Contains more Monounsaturated Fat +48.2%
Contains more Polyunsaturated fat +145.3%

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

All nutrients comparison - raw data values

Nutrient Bran raw Waffle Opinion
Net carbs 50.82g 32.9g Bran raw
Protein 17.3g 7.9g Bran raw
Fats 7.03g 14.1g Waffle
Carbs 66.22g 32.9g Bran raw
Calories 246kcal 291kcal Waffle
Sugar 1.45g Waffle
Fiber 15.4g Bran raw
Calcium 58mg 255mg Waffle
Iron 5.41mg 2.31mg Bran raw
Magnesium 235mg 19mg Bran raw
Phosphorus 734mg 190mg Bran raw
Potassium 566mg 159mg Bran raw
Sodium 4mg 511mg Bran raw
Zinc 3.11mg 0.68mg Bran raw
Copper 0.403mg 0.062mg Bran raw
Manganese 5.63mg 0.265mg Bran raw
Selenium 45.2µg 46.2µg Waffle
Vitamin A 0IU 228IU Waffle
Vitamin A RAE 0µg 65µg Waffle
Vitamin E 1.01mg Bran raw
Vitamin C 0mg 0.4mg Waffle
Vitamin B1 1.17mg 0.263mg Bran raw
Vitamin B2 0.22mg 0.347mg Waffle
Vitamin B3 0.934mg 2.073mg Waffle
Vitamin B5 1.494mg 0.485mg Bran raw
Vitamin B6 0.165mg 0.056mg Bran raw
Folate 52µg 46µg Bran raw
Vitamin B12 0µg 0.25µg Waffle
Vitamin K 3.2µg Bran raw
Tryptophan 0.335mg 0.099mg Bran raw
Threonine 0.502mg 0.289mg Bran raw
Isoleucine 0.668mg 0.362mg Bran raw
Leucine 1.374mg 0.63mg Bran raw
Lysine 0.76mg 0.384mg Bran raw
Methionine 0.335mg 0.179mg Bran raw
Phenylalanine 0.908mg 0.395mg Bran raw
Valine 0.964mg 0.409mg Bran raw
Histidine 0.41mg 0.187mg Bran raw
Cholesterol 0mg 69mg Bran raw
Saturated Fat 1.328g 2.866g Bran raw
Omega-3 - DHA 0g 0.006g Waffle
Omega-3 - EPA 0g 0.001g Waffle
Monounsaturated Fat 2.376g 3.521g Waffle
Polyunsaturated fat 2.766g 6.785g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Waffle
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
26%
Waffle
Minerals Daily Need Coverage Score
195%
Bran raw
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 507mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 1.538g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.