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  6. Bran raw vs. Watermelon

Bran raw vs. Watermelon — In-Depth Nutrition Comparison

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How are bran raw and watermelon different?

  • Bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, zinc, and vitamin B5 than watermelon.
  • Daily need coverage for manganese for bran raw is 243% higher.
  • Bran raw contains 113 times more selenium than watermelon. While bran raw contains 45.2µg of selenium, watermelon contains only 0.4µg.
  • Bran raw has a lower glycemic index (56) than watermelon (76).

Oat bran, raw and Watermelon, raw are the varieties used in this article.

Infographic

Bran raw vs Watermelon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more MagnesiumMagnesium +2250%
Contains more CalciumCalcium +728.6%
Contains more PotassiumPotassium +405.4%
Contains more IronIron +2154.2%
Contains more CopperCopper +859.5%
Contains more ZincZinc +3010%
Contains more PhosphorusPhosphorus +6572.7%
Contains more ManganeseManganese +14715.8%
Contains more SeleniumSelenium +11200%
Contains less SodiumSodium -75%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Contains more Vitamin EVitamin E +1920%
Contains more Vitamin B1Vitamin B1 +3445.5%
Contains more Vitamin B2Vitamin B2 +947.6%
Contains more Vitamin B3Vitamin B3 +424.7%
Contains more Vitamin B5Vitamin B5 +576%
Contains more Vitamin B6Vitamin B6 +266.7%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +1633.3%
Contains more CholineCholine +685.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Watermelon DV% diff.
Manganese 5.63mg 0.038mg 243%
Phosphorus 734mg 11mg 103%
Vitamin B1 1.17mg 0.033mg 95%
Selenium 45.2µg 0.4µg 81%
Iron 5.41mg 0.24mg 65%
Fiber 15.4g 0.4g 60%
Magnesium 235mg 10mg 54%
Copper 0.403mg 0.042mg 40%
Protein 17.3g 0.61g 33%
Zinc 3.11mg 0.1mg 27%
Vitamin B5 1.494mg 0.221mg 25%
Carbs 66.22g 7.55g 20%
Polyunsaturated fat 2.766g 0.05g 18%
Vitamin B2 0.22mg 0.021mg 15%
Potassium 566mg 112mg 13%
Folate 52µg 3µg 12%
Calories 246kcal 30kcal 11%
Fats 7.03g 0.15g 11%
Vitamin B6 0.165mg 0.045mg 9%
Vitamin C 0mg 8.1mg 9%
Vitamin E 1.01mg 0.05mg 6%
Saturated fat 1.328g 0.016g 6%
Monounsaturated fat 2.376g 0.037g 6%
Calcium 58mg 7mg 5%
Choline 32.2mg 4.1mg 5%
Vitamin B3 0.934mg 0.178mg 5%
Fructose 3.36g 4%
Vitamin A 0µg 28µg 3%
Vitamin K 3.2µg 0.1µg 3%
Net carbs 50.82g 7.15g N/A
Sugar 1.45g 6.2g N/A
Sodium 4mg 1mg 0%
Tryptophan 0.335mg 0.007mg 0%
Threonine 0.502mg 0.027mg 0%
Isoleucine 0.668mg 0.019mg 0%
Leucine 1.374mg 0.018mg 0%
Lysine 0.76mg 0.062mg 0%
Methionine 0.335mg 0.006mg 0%
Phenylalanine 0.908mg 0.015mg 0%
Valine 0.964mg 0.016mg 0%
Histidine 0.41mg 0.006mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more ProteinProtein +2736.1%
Contains more FatsFats +4586.7%
Contains more CarbsCarbs +777.1%
Contains more OtherOther +1108.3%
Contains more WaterWater +1296.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +6321.6%
Contains more Poly. FatPolyunsaturated fat +5432%
Contains less Sat. FatSaturated fat -98.8%

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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.