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.
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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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |