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  6. Bran raw vs. Zucchini

Bran raw vs. Zucchini — In-Depth Nutrition Comparison

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Significant differences between bran raw and zucchini

  • The amount of manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, vitamin B5, and zinc in bran raw is higher than in zucchini.
  • Bran raw covers your daily manganese needs 237% more than zucchini.
  • Zucchini has 226 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while zucchini has 0.2µg.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of zucchini is 15.

Specific food types used in this comparison are Oat bran, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Bran raw vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +1205.6%
Contains more CalciumCalcium +262.5%
Contains more PotassiumPotassium +116.9%
Contains more IronIron +1362.2%
Contains more CopperCopper +660.4%
Contains more ZincZinc +871.9%
Contains more PhosphorusPhosphorus +1831.6%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +3080.8%
Contains more SeleniumSelenium +22500%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin EVitamin E +741.7%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B2Vitamin B2 +134%
Contains more Vitamin B3Vitamin B3 +107.1%
Contains more Vitamin B5Vitamin B5 +632.4%
Contains more FolateFolate +116.7%
Contains more CholineCholine +238.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +34.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.163mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Zucchini DV% diff.
Manganese 5.63mg 0.177mg 237%
Phosphorus 734mg 38mg 99%
Vitamin B1 1.17mg 0.045mg 94%
Selenium 45.2µg 0.2µg 82%
Iron 5.41mg 0.37mg 63%
Fiber 15.4g 1g 58%
Magnesium 235mg 18mg 52%
Copper 0.403mg 0.053mg 39%
Protein 17.3g 1.21g 32%
Vitamin B5 1.494mg 0.204mg 26%
Zinc 3.11mg 0.32mg 25%
Carbs 66.22g 3.11g 21%
Vitamin C 0mg 17.9mg 20%
Polyunsaturated fat 2.766g 0.091g 18%
Calories 246kcal 17kcal 11%
Vitamin B2 0.22mg 0.094mg 10%
Fats 7.03g 0.32g 10%
Potassium 566mg 261mg 9%
Folate 52µg 24µg 7%
Monounsaturated fat 2.376g 0.011g 6%
Vitamin E 1.01mg 0.12mg 6%
Saturated fat 1.328g 0.084g 6%
Calcium 58mg 16mg 4%
Choline 32.2mg 9.5mg 4%
Vitamin B3 0.934mg 0.451mg 3%
Fructose 1.38g 2%
Vitamin A 0µg 10µg 1%
Vitamin K 3.2µg 4.3µg 1%
Net carbs 50.82g 2.11g N/A
Sugar 1.45g 2.5g N/A
Sodium 4mg 8mg 0%
Vitamin B6 0.165mg 0.163mg 0%
Tryptophan 0.335mg 0.01mg 0%
Threonine 0.502mg 0.029mg 0%
Isoleucine 0.668mg 0.044mg 0%
Leucine 1.374mg 0.071mg 0%
Lysine 0.76mg 0.067mg 0%
Methionine 0.335mg 0.018mg 0%
Phenylalanine 0.908mg 0.043mg 0%
Valine 0.964mg 0.054mg 0%
Histidine 0.41mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +1329.8%
Contains more FatsFats +2096.9%
Contains more CarbsCarbs +2029.3%
Contains more OtherOther +408.8%
Contains more WaterWater +1347.2%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +21500%
Contains more Poly. FatPolyunsaturated fat +2939.6%
Contains less Sat. FatSaturated fat -93.7%

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.