Bran raw vs. Wakame — In-Depth Nutrition Comparison
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Important differences between bran raw and wakame
- Bran raw has more manganese, phosphorus, vitamin B1, selenium, fiber, iron, magnesium, and zinc; however, wakame has more folate.
- Bran raw's daily need coverage for manganese is 184% more.
- Bran raw has 65 times more selenium than wakame. Bran raw has 45.2µg of selenium, while wakame has 0.7µg.
- Bran raw is lower in sodium.
The food varieties used in the comparison are Oat bran, raw and Seaweed, wakame, raw.
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 | +119.6% |
| Contains more PotassiumPotassium | +1032% |
| Contains more IronIron | +148.2% |
| Contains more CopperCopper | +41.9% |
| Contains more ZincZinc | +718.4% |
| Contains more PhosphorusPhosphorus | +817.5% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +302.1% |
| Contains more SeleniumSelenium | +6357.1% |
| Contains more CalciumCalcium | +158.6% |
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 B1Vitamin B1 | +1850% |
| Contains more Vitamin B5Vitamin B5 | +114.3% |
| Contains more Vitamin B6Vitamin B6 | +8150% |
| Contains more CholineCholine | +131.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +71.3% |
| Contains more Vitamin KVitamin K | +65.6% |
| Contains more FolateFolate | +276.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +471% |
| Contains more FatsFats | +998.4% |
| Contains more CarbsCarbs | +624.5% |
| Contains more WaterWater | +1121.2% |
| Contains more OtherOther | +148.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3996.6% |
| Contains more Poly. FatPolyunsaturated fat | +1168.8% |
| Contains less Sat. FatSaturated fat | -90.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 5.63mg | 1.4mg | 184% |
| Vitamin B1 | 1.17mg | 0.06mg | 93% |
| Phosphorus | 734mg | 80mg | 93% |
| Selenium | 45.2µg | 0.7µg | 81% |
| Fiber | 15.4g | 0.5g | 60% |
| Iron | 5.41mg | 2.18mg | 40% |
| Sodium | 4mg | 872mg | 38% |
| Folate | 52µg | 196µg | 36% |
| Magnesium | 235mg | 107mg | 30% |
| Protein | 17.3g | 3.03g | 29% |
| Zinc | 3.11mg | 0.38mg | 25% |
| Carbs | 66.22g | 9.14g | 19% |
| Polyunsaturated fat | 2.766g | 0.218g | 17% |
| Vitamin B5 | 1.494mg | 0.697mg | 16% |
| Potassium | 566mg | 50mg | 15% |
| Vitamin B6 | 0.165mg | 0.002mg | 13% |
| Copper | 0.403mg | 0.284mg | 13% |
| Calories | 246kcal | 45kcal | 10% |
| Fats | 7.03g | 0.64g | 10% |
| Calcium | 58mg | 150mg | 9% |
| Monounsaturated fat | 2.376g | 0.058g | 6% |
| Saturated fat | 1.328g | 0.13g | 5% |
| Vitamin B3 | 0.934mg | 1.6mg | 4% |
| Vitamin C | 0mg | 3mg | 3% |
| Choline | 32.2mg | 13.9mg | 3% |
| Vitamin K | 3.2µg | 5.3µg | 2% |
| Vitamin A | 0µg | 18µg | 2% |
| Vitamin B2 | 0.22mg | 0.23mg | 1% |
| Net carbs | 50.82g | 8.64g | N/A |
| Sugar | 1.45g | 0.65g | N/A |
| Vitamin E | 1.01mg | 1mg | 0% |
| Tryptophan | 0.335mg | 0.035mg | 0% |
| Threonine | 0.502mg | 0.165mg | 0% |
| Isoleucine | 0.668mg | 0.087mg | 0% |
| Leucine | 1.374mg | 0.257mg | 0% |
| Lysine | 0.76mg | 0.112mg | 0% |
| Methionine | 0.335mg | 0.063mg | 0% |
| Phenylalanine | 0.908mg | 0.112mg | 0% |
| Valine | 0.964mg | 0.209mg | 0% |
| Histidine | 0.41mg | 0.015mg | 0% |
| Omega-3 - EPA | 0g | 0.186g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
195%
65%
Comparison summary
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated fat?
Wakame is lower in Saturated fat (difference - 1.198g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 868mg)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.