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Bran vs Black pepper - In-Depth Nutrition Comparison

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Summary of differences between Bran and Black pepper

  • Bran has more Vitamin B1, Phosphorus, and Selenium, while Black pepper has more Manganese, Vitamin K, Copper, Iron, Fiber, Calcium, and Potassium.
  • Black pepper covers your daily need of Manganese 310% more than Bran.
  • Bran contains 11 times more Vitamin B1 than Black pepper. While Bran contains 1.17mg of Vitamin B1, Black pepper contains only 0.108mg.

These are the specific foods used in this comparison Oat bran, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +37.4%
Contains more Phosphorus +364.6%
Contains less Sodium -80%
Contains more Zinc +161.3%
Contains more Calcium +663.8%
Contains more Iron +79.5%
Contains more Potassium +134.8%
Contains more Copper +230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 133% 365% 123% 68% 118% 3% 33% 444%
Contains more Magnesium +37.4%
Contains more Phosphorus +364.6%
Contains less Sodium -80%
Contains more Zinc +161.3%
Contains more Calcium +663.8%
Contains more Iron +79.5%
Contains more Potassium +134.8%
Contains more Copper +230%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
4
:
Contains more Vitamin B1 +983.3%
Contains more Vitamin B2 +22.2%
Contains more Folate +205.9%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +22.4%
Contains more Vitamin B6 +76.4%
Contains more Vitamin K +5015.6%
Equal in Vitamin E - 1.04
Equal in Vitamin B5 - 1.399
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 410%
Contains more Vitamin B1 +983.3%
Contains more Vitamin B2 +22.2%
Contains more Folate +205.9%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +22.4%
Contains more Vitamin B6 +76.4%
Contains more Vitamin K +5015.6%
Equal in Vitamin E - 1.04
Equal in Vitamin B5 - 1.399

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Black pepper
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Black pepper Opinion
Net carbs 50.82g 38.65g Bran
Protein 17.3g 10.39g Bran
Fats 7.03g 3.26g Bran
Carbs 66.22g 63.95g Bran
Calories 246kcal 251kcal Black pepper
Starch g g
Fructose g 0.23g Black pepper
Sugar 1.45g 0.64g Black pepper
Fiber 15.4g 25.3g Black pepper
Calcium 58mg 443mg Black pepper
Iron 5.41mg 9.71mg Black pepper
Magnesium 235mg 171mg Bran
Phosphorus 734mg 158mg Bran
Potassium 566mg 1329mg Black pepper
Sodium 4mg 20mg Bran
Zinc 3.11mg 1.19mg Bran
Copper 0.403mg 1.33mg Black pepper
Vitamin A 0IU 547IU Black pepper
Vitamin E 1.01mg 1.04mg Black pepper
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.108mg Bran
Vitamin B2 0.22mg 0.18mg Bran
Vitamin B3 0.934mg 1.143mg Black pepper
Vitamin B5 1.494mg 1.399mg Bran
Vitamin B6 0.165mg 0.291mg Black pepper
Folate 52µg 17µg Bran
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 163.7µg Black pepper
Tryptophan 0.335mg 0.058mg Bran
Threonine 0.502mg 0.244mg Bran
Isoleucine 0.668mg 0.366mg Bran
Leucine 1.374mg 1.014mg Bran
Lysine 0.76mg 0.244mg Bran
Methionine 0.335mg 0.096mg Bran
Phenylalanine 0.908mg 0.446mg Bran
Valine 0.964mg 0.547mg Bran
Histidine 0.41mg 0.159mg Bran
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
Saturated Fat 1.328g 1.392g Bran
Monounsaturated Fat 2.376g 0.739g Bran
Polyunsaturated fat 2.766g 0.998g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Black pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
60
Black pepper
Mineral Summary Score
122
Bran
160
Black pepper

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Bran
62%
Black pepper
Carbohydrates
66%
Bran
64%
Black pepper
Fats
32%
Bran
15%
Black pepper

Comparison summary

Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.064g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.5)
Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 0.81g)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.