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Bran vs. Black pepper — In-Depth Nutrition Comparison

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The main differences between bran and black pepper

  • Bran contains less manganese, copper, iron, fiber, calcium, potassium, magnesium, vitamin B5, vitamin B6, and vitamin B2 than black pepper.
  • Daily need coverage for manganese for black pepper is 513% higher.
  • Bran has a higher glycemic index than black pepper.

Food types used in this article are Oat bran, cooked and Spices, pepper, black.

Infographic

Bran vs Black pepper 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.
Bran
Bran
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains less SodiumSodium -95%
Contains more SeleniumSelenium +57.1%
Contains more MagnesiumMagnesium +327.5%
Contains more CalciumCalcium +4330%
Contains more PotassiumPotassium +1344.6%
Contains more IronIron +1003.4%
Contains more CopperCopper +1915.2%
Contains more ZincZinc +124.5%
Contains more PhosphorusPhosphorus +32.8%
Contains more ManganeseManganese +1222.9%

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.
Bran
Bran
1
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
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% 9% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +429.4%
Contains more Vitamin B3Vitamin B3 +693.8%
Contains more Vitamin B5Vitamin B5 +544.7%
Contains more Vitamin B6Vitamin B6 +1064%
Contains more FolateFolate +183.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Black pepper DV% diff.
Manganese 0.964mg 12.753mg 513%
Copper 0.066mg 1.33mg 140%
Vitamin K 163.7µg 136%
Iron 0.88mg 9.71mg 110%
Fiber 2.6g 25.3g 91%
Calcium 10mg 443mg 43%
Potassium 92mg 1329mg 36%
Magnesium 40mg 171mg 31%
Vitamin B5 0.217mg 1.399mg 24%
Vitamin B6 0.025mg 0.291mg 20%
Carbs 11.44g 63.95g 18%
Protein 3.21g 10.39g 14%
Calories 40kcal 251kcal 11%
Vitamin B2 0.034mg 0.18mg 11%
Vitamin E 1.04mg 7%
Saturated fat 0.163g 1.392g 6%
Phosphorus 119mg 158mg 6%
Zinc 0.53mg 1.19mg 6%
Vitamin B3 0.144mg 1.143mg 6%
Selenium 7.7µg 4.9µg 5%
Vitamin B1 0.16mg 0.108mg 4%
Polyunsaturated fat 0.339g 0.998g 4%
Fats 0.86g 3.26g 4%
Vitamin A 0µg 27µg 3%
Folate 6µg 17µg 3%
Choline 11.3mg 2%
Monounsaturated fat 0.291g 0.739g 1%
Sodium 1mg 20mg 1%
Net carbs 8.84g 38.65g N/A
Sugar 0.64g N/A
Tryptophan 0.057mg 0.058mg 0%
Threonine 0.086mg 0.244mg 0%
Isoleucine 0.114mg 0.366mg 0%
Leucine 0.235mg 1.014mg 0%
Lysine 0.13mg 0.244mg 0%
Methionine 0.057mg 0.096mg 0%
Phenylalanine 0.155mg 0.446mg 0%
Valine 0.165mg 0.547mg 0%
Histidine 0.07mg 0.159mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.152g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more WaterWater +574.2%
Contains more ProteinProtein +223.7%
Contains more FatsFats +279.1%
Contains more CarbsCarbs +459%
Contains more OtherOther +1928.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains less Sat. FatSaturated fat -88.3%
Contains more Mono. FatMonounsaturated fat +154%
Contains more Poly. FatPolyunsaturated fat +194.4%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.