Bran raw vs. White bread — In-Depth Nutrition Comparison
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Important differences between bran raw and white bread
- Bran raw has more manganese, phosphorus, vitamin B1, fiber, magnesium, selenium, copper, iron, and zinc; however, white bread has more vitamin B3.
- Bran raw's daily need coverage for manganese is 221% more.
- Bran raw has 10 times more magnesium than white bread. Bran raw has 235mg of magnesium, while white bread has 23mg.
- White bread has a higher glycemic index than bran raw.
The food varieties used in the comparison are Oat bran, raw and Bread, white, commercially prepared (includes soft bread crumbs).
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 | +921.7% |
| Contains more PotassiumPotassium | +349.2% |
| Contains more IronIron | +49.9% |
| Contains more CopperCopper | +299% |
| Contains more ZincZinc | +320.3% |
| Contains more PhosphorusPhosphorus | +649% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +950.4% |
| Contains more SeleniumSelenium | +105.5% |
| Contains more CalciumCalcium | +148.3% |
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 | +359.1% |
| Contains more Vitamin B1Vitamin B1 | +119.5% |
| Contains more Vitamin B5Vitamin B5 | +178.7% |
| Contains more Vitamin B6Vitamin B6 | +89.7% |
| Contains more Vitamin KVitamin K | +1500% |
| Contains more CholineCholine | +120.5% |
| Contains more Vitamin B2Vitamin B2 | +10.5% |
| Contains more Vitamin B3Vitamin B3 | +411.8% |
| Contains more FolateFolate | +113.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more ProteinProtein | +95.5% |
| Contains more FatsFats | +111.1% |
| Contains more CarbsCarbs | +34% |
| Contains more OtherOther | +46.5% |
| Contains more WaterWater | +456% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.328 g
Monounsaturated fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains more Mono. FatMonounsaturated fat | +296.7% |
| Contains more Poly. FatPolyunsaturated fat | +72.7% |
| Contains less Sat. FatSaturated fat | -47.4% |
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 Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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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 | |
|
DV% diff. |
| Manganese | 5.63mg | 0.536mg | 221% |
| Phosphorus | 734mg | 98mg | 91% |
| Vitamin B1 | 1.17mg | 0.533mg | 53% |
| Fiber | 15.4g | 2.7g | 51% |
| Magnesium | 235mg | 23mg | 50% |
| Selenium | 45.2µg | 22µg | 42% |
| Copper | 0.403mg | 0.101mg | 34% |
| Vitamin B3 | 0.934mg | 4.78mg | 24% |
| Iron | 5.41mg | 3.61mg | 23% |
| Zinc | 3.11mg | 0.74mg | 22% |
| Sodium | 4mg | 490mg | 21% |
| Vitamin B5 | 1.494mg | 0.536mg | 19% |
| Protein | 17.3g | 8.85g | 17% |
| Starch | 37.17g | 15% | |
| Folate | 52µg | 111µg | 15% |
| Potassium | 566mg | 126mg | 13% |
| Calcium | 58mg | 144mg | 9% |
| Polyunsaturated fat | 2.766g | 1.602g | 8% |
| Carbs | 66.22g | 49.42g | 6% |
| Fats | 7.03g | 3.33g | 6% |
| Vitamin B6 | 0.165mg | 0.087mg | 6% |
| Vitamin E | 1.01mg | 0.22mg | 5% |
| Monounsaturated fat | 2.376g | 0.599g | 4% |
| Saturated fat | 1.328g | 0.698g | 3% |
| Fructose | 2.43g | 3% | |
| Vitamin K | 3.2µg | 0.2µg | 3% |
| Choline | 32.2mg | 14.6mg | 3% |
| Vitamin B2 | 0.22mg | 0.243mg | 2% |
| Calories | 246kcal | 266kcal | 1% |
| Net carbs | 50.82g | 46.72g | N/A |
| Sugar | 1.45g | 5.67g | N/A |
| Trans fat | 0.027g | N/A | |
| 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% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | 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%
33%
Minerals Daily Need Coverage Score
195%
56%
Comparison summary
Which food is lower in Saturated fat?
White bread is lower in Saturated fat (difference - 0.63g)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 4.22g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 486mg)
Which food is lower in glycemic index?
Bran raw is lower in glycemic index (difference - 17)
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?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.