Bran raw vs. Flour — In-Depth Nutrition Comparison
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The main differences between Bran raw and Flour
- Bran raw has more Manganese, Phosphorus, Fiber, Magnesium, Vitamin B1, Copper, Zinc, and Vitamin B5, however, Flour has more Folate, and Vitamin B3.
- Daily need coverage for Manganese from Bran raw is 215% higher.
- Flour has 11 times less Magnesium than Bran raw. Bran raw has 235mg of Magnesium, while Flour has 22mg.
Food types used in this article are Oat bran, raw and Wheat flour, white, all-purpose, enriched, bleached.
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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 | +968.2% |
| Contains more CalciumCalcium | +286.7% |
| Contains more PotassiumPotassium | +429% |
| Contains more IronIron | +16.6% |
| Contains more CopperCopper | +179.9% |
| Contains more ZincZinc | +344.3% |
| Contains more PhosphorusPhosphorus | +579.6% |
| Contains more ManganeseManganese | +725.5% |
| Contains more SeleniumSelenium | +33.3% |
| Contains less SodiumSodium | -50% |
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 | +1583.3% |
| Contains more Vitamin B1Vitamin B1 | +49% |
| Contains more Vitamin B5Vitamin B5 | +241.1% |
| Contains more Vitamin B6Vitamin B6 | +275% |
| Contains more Vitamin KVitamin K | +966.7% |
| Contains more CholineCholine | +209.6% |
| Contains more Vitamin B2Vitamin B2 | +124.5% |
| Contains more Vitamin B3Vitamin B3 | +532.1% |
| Contains more FolateFolate | +251.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +67.5% |
| Contains more FatsFats | +617.3% |
| Contains more OtherOther | +530.4% |
| Contains more CarbsCarbs | +15.2% |
| Contains more WaterWater | +82% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +2631% |
| Contains more Poly. FatPolyunsaturated fat | +569.7% |
| Contains less Sat. FatSaturated Fat | -88.3% |
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 246kcal | 364kcal |
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| Protein | 17.3g | 10.33g |
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| Fats | 7.03g | 0.98g |
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| Net carbs | 50.82g | 73.61g |
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| Carbs | 66.22g | 76.31g |
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| Magnesium | 235mg | 22mg |
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| Calcium | 58mg | 15mg |
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| Potassium | 566mg | 107mg |
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| Iron | 5.41mg | 4.64mg |
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| Sugar | 1.45g | 0.27g |
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| Fiber | 15.4g | 2.7g |
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| Copper | 0.403mg | 0.144mg |
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| Zinc | 3.11mg | 0.7mg |
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| Phosphorus | 734mg | 108mg |
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| Sodium | 4mg | 2mg |
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| Vitamin E | 1.01mg | 0.06mg |
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| Manganese | 5.63mg | 0.682mg |
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| Selenium | 45.2µg | 33.9µg |
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| Vitamin B1 | 1.17mg | 0.785mg |
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| Vitamin B2 | 0.22mg | 0.494mg |
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| Vitamin B3 | 0.934mg | 5.904mg |
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| Vitamin B5 | 1.494mg | 0.438mg |
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| Vitamin B6 | 0.165mg | 0.044mg |
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| Vitamin K | 3.2µg | 0.3µg |
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| Folate | 52µg | 183µg |
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| Choline | 32.2mg | 10.4mg |
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| Saturated Fat | 1.328g | 0.155g |
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| Monounsaturated Fat | 2.376g | 0.087g |
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| Polyunsaturated fat | 2.766g | 0.413g |
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| Tryptophan | 0.335mg | 0.127mg |
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| Threonine | 0.502mg | 0.281mg |
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| Isoleucine | 0.668mg | 0.357mg |
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| Leucine | 1.374mg | 0.71mg |
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| Lysine | 0.76mg | 0.228mg |
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| Methionine | 0.335mg | 0.183mg |
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| Phenylalanine | 0.908mg | 0.52mg |
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| Valine | 0.964mg | 0.415mg |
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| Histidine | 0.41mg | 0.23mg |
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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%
46%
Minerals Daily Need Coverage Score
195%
59%
Comparison summary
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Flour is lower in Saturated Fat (difference - 1.173g)
Which food is lower in glycemic index?
Bran raw is lower in glycemic index (difference - 16)
Which food is cheaper?
Bran raw is cheaper (difference - $1)
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 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.