Bran raw vs. Yolk — In-Depth Nutrition Comparison
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How are bran raw and yolk different?
- Bran raw is richer in manganese, vitamin B1, fiber, magnesium, and phosphorus, while yolk is higher in choline, vitamin B12, and vitamin D.
- Yolk covers your daily need for cholesterol, 362% more than bran raw.
- Bran raw is lower in saturated fat.
- Bran raw has a higher glycemic index (56) than yolk (0).
Oat bran, raw and Egg, yolk, raw, fresh types were used in this article.
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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 | +4600% |
| Contains more PotassiumPotassium | +419.3% |
| Contains more IronIron | +98.2% |
| Contains more CopperCopper | +423.4% |
| Contains more ZincZinc | +35.2% |
| Contains more PhosphorusPhosphorus | +88.2% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +10136.4% |
| Contains more CalciumCalcium | +122.4% |
| Contains more SeleniumSelenium | +23.9% |
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 | +564.8% |
| Contains more Vitamin B3Vitamin B3 | +3791.7% |
| Contains more Vitamin KVitamin K | +357.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +155.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +140% |
| Contains more Vitamin B5Vitamin B5 | +100.1% |
| Contains more Vitamin B6Vitamin B6 | +112.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +180.8% |
| Contains more CholineCholine | +2447.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 0mg | 1085mg | 362% |
| Manganese | 5.63mg | 0.055mg | 242% |
| Choline | 32.2mg | 820.2mg | 143% |
| Vitamin B1 | 1.17mg | 0.176mg | 83% |
| Vitamin B12 | 0µg | 1.95µg | 81% |
| Fiber | 15.4g | 0g | 62% |
| Magnesium | 235mg | 5mg | 55% |
| Phosphorus | 734mg | 390mg | 49% |
| Vitamin A | 0µg | 381µg | 42% |
| Saturated fat | 1.328g | 9.551g | 37% |
| Copper | 0.403mg | 0.077mg | 36% |
| Iron | 5.41mg | 2.73mg | 34% |
| Fats | 7.03g | 26.54g | 30% |
| Vitamin B5 | 1.494mg | 2.99mg | 30% |
| Vitamin D | 0IU | 218IU | 27% |
| Vitamin D | 0µg | 5.4µg | 27% |
| Vitamin B2 | 0.22mg | 0.528mg | 24% |
| Folate | 52µg | 146µg | 24% |
| Monounsaturated fat | 2.376g | 11.738g | 23% |
| Carbs | 66.22g | 3.59g | 21% |
| Selenium | 45.2µg | 56µg | 20% |
| Vitamin B6 | 0.165mg | 0.35mg | 14% |
| Potassium | 566mg | 109mg | 13% |
| Vitamin E | 1.01mg | 2.58mg | 10% |
| Polyunsaturated fat | 2.766g | 4.204g | 10% |
| Calcium | 58mg | 129mg | 7% |
| Zinc | 3.11mg | 2.3mg | 7% |
| Vitamin B3 | 0.934mg | 0.024mg | 6% |
| Calories | 246kcal | 322kcal | 4% |
| Protein | 17.3g | 15.86g | 3% |
| Vitamin K | 3.2µg | 0.7µg | 2% |
| Sodium | 4mg | 48mg | 2% |
| Net carbs | 50.82g | 3.59g | N/A |
| Sugar | 1.45g | 0.56g | N/A |
| Tryptophan | 0.335mg | 0.177mg | 0% |
| Threonine | 0.502mg | 0.687mg | 0% |
| Isoleucine | 0.668mg | 0.866mg | 0% |
| Leucine | 1.374mg | 1.399mg | 0% |
| Lysine | 0.76mg | 1.217mg | 0% |
| Methionine | 0.335mg | 0.378mg | 0% |
| Phenylalanine | 0.908mg | 0.681mg | 0% |
| Valine | 0.964mg | 0.949mg | 0% |
| Histidine | 0.41mg | 0.416mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0g | 0.011g | N/A |
| Omega-3 - DHA | 0g | 0.114g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1744.6% |
| Contains more OtherOther | +70.6% |
| Contains more FatsFats | +277.5% |
| Contains more WaterWater | +698.6% |
~equal in
Protein
~15.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -86.1% |
| Contains more Mono. FatMonounsaturated fat | +394% |
| Contains more Poly. FatPolyunsaturated fat | +52% |