Bran raw vs. Wasabi — In-Depth Nutrition Comparison
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Summary of differences between bran raw and wasabi
- Bran raw has more manganese, phosphorus, vitamin B1, iron, magnesium, fiber, copper, vitamin B5, and zinc, while wasabi has more vitamin C.
- Bran raw covers your daily need for manganese, 228% more than wasabi.
- Bran raw contains 9 times more phosphorus than wasabi. While bran raw contains 734mg of phosphorus, wasabi contains only 80mg.
- Wasabi has a lower glycemic index. The glycemic index of wasabi is 41, while the glycemic index of bran raw is 56.
These are the specific foods used in this comparison Oat bran, raw and Wasabi, root, 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 | +240.6% |
| Contains more IronIron | +425.2% |
| Contains more CopperCopper | +160% |
| Contains more ZincZinc | +92% |
| Contains more PhosphorusPhosphorus | +817.5% |
| Contains less SodiumSodium | -76.5% |
| Contains more ManganeseManganese | +1339.9% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +120.7% |
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 | +793.1% |
| Contains more Vitamin B2Vitamin B2 | +93% |
| Contains more Vitamin B3Vitamin B3 | +25.7% |
| Contains more Vitamin B5Vitamin B5 | +636% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +188.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +66.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 0.391mg | 228% |
| Phosphorus | 734mg | 80mg | 93% |
| Vitamin B1 | 1.17mg | 0.131mg | 87% |
| Selenium | 45.2µg | 82% | |
| Iron | 5.41mg | 1.03mg | 55% |
| Vitamin C | 0mg | 41.9mg | 47% |
| Magnesium | 235mg | 69mg | 40% |
| Fiber | 15.4g | 7.8g | 30% |
| Copper | 0.403mg | 0.155mg | 28% |
| Vitamin B5 | 1.494mg | 0.203mg | 26% |
| Protein | 17.3g | 4.8g | 25% |
| Polyunsaturated fat | 2.766g | 18% | |
| Carbs | 66.22g | 23.54g | 14% |
| Zinc | 3.11mg | 1.62mg | 14% |
| Fats | 7.03g | 0.63g | 10% |
| Folate | 52µg | 18µg | 9% |
| Vitamin B6 | 0.165mg | 0.274mg | 8% |
| Vitamin B2 | 0.22mg | 0.114mg | 8% |
| Calories | 246kcal | 109kcal | 7% |
| Vitamin E | 1.01mg | 7% | |
| Calcium | 58mg | 128mg | 7% |
| Saturated fat | 1.328g | 6% | |
| Choline | 32.2mg | 6% | |
| Monounsaturated fat | 2.376g | 6% | |
| Vitamin K | 3.2µg | 3% | |
| Vitamin B3 | 0.934mg | 0.743mg | 1% |
| Sodium | 4mg | 17mg | 1% |
| Net carbs | 50.82g | 15.74g | N/A |
| Potassium | 566mg | 568mg | 0% |
| Sugar | 1.45g | N/A | |
| Vitamin A | 0µg | 2µg | 0% |
| Tryptophan | 0.335mg | 0% | |
| Threonine | 0.502mg | 0% | |
| Isoleucine | 0.668mg | 0% | |
| Leucine | 1.374mg | 0% | |
| Lysine | 0.76mg | 0% | |
| Methionine | 0.335mg | 0% | |
| Phenylalanine | 0.908mg | 0% | |
| Valine | 0.964mg | 0% | |
| Histidine | 0.41mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +260.4% |
| Contains more FatsFats | +1015.9% |
| Contains more CarbsCarbs | +181.3% |
| Contains more OtherOther | +51% |
| Contains more WaterWater | +955.1% |