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  6. Bran vs. Parmigiano-Reggiano

Bran vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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How are bran and parmigiano-Reggiano different?

  • Bran is richer in manganese, while parmigiano-Reggiano is higher in calcium, vitamin B12, phosphorus, vitamin B2, zinc, and copper.
  • Parmigiano-Reggiano covers your daily need for calcium, 110% more than bran.
  • Bran contains 11 times more manganese than parmigiano-Reggiano. Bran contains 0.964mg of manganese, while parmigiano-Reggiano contains 0.085mg.
  • Bran is lower in saturated fat.
  • Bran has a higher glycemic index (56) than parmigiano-Reggiano (27).

Oat bran, cooked and Cheese, parmesan, dry grated, reduced fat types were used in this article.

Infographic

Bran vs Parmigiano-Reggiano 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.
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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1034.1%
Contains more CalciumCalcium +10990%
Contains more PotassiumPotassium +35.9%
Contains more CopperCopper +260.6%
Contains more ZincZinc +630.2%
Contains more PhosphorusPhosphorus +512.6%
Contains more SeleniumSelenium +129.9%
~equal in Magnesium ~38mg
~equal in Iron ~0.9mg

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
2
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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Contains more Vitamin B1Vitamin B1 +451.7%
Contains more Vitamin B3Vitamin B3 +26.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1329.4%
Contains more Vitamin B5Vitamin B5 +49.8%
Contains more Vitamin B6Vitamin B6 +96%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Bran Parmigiano-Reggiano DV% diff.
Calcium 10mg 1109mg 110%
Vitamin B12 0µg 2.26µg 94%
Phosphorus 119mg 729mg 87%
Sodium 1mg 1529mg 66%
Saturated fat 0.163g 13.317g 60%
Manganese 0.964mg 0.085mg 38%
Vitamin B2 0.034mg 0.486mg 35%
Protein 3.21g 20g 34%
Zinc 0.53mg 3.87mg 30%
Fats 0.86g 20g 29%
Cholesterol 0mg 88mg 29%
Copper 0.066mg 0.238mg 19%
Vitamin A 0µg 160µg 18%
Selenium 7.7µg 17.7µg 18%
Monounsaturated fat 0.291g 6.098g 15%
Calories 40kcal 265kcal 11%
Vitamin B1 0.16mg 0.029mg 11%
Fiber 2.6g 0g 10%
Choline 20.7mg 4%
Carbs 11.44g 1.37g 3%
Vitamin D 0IU 15IU 2%
Vitamin D 0µg 0.4µg 2%
Vitamin B5 0.217mg 0.325mg 2%
Vitamin B6 0.025mg 0.049mg 2%
Polyunsaturated fat 0.339g 0.462g 1%
Folate 6µg 10µg 1%
Vitamin E 0.17mg 1%
Vitamin K 1.7µg 1%
Potassium 92mg 125mg 1%
Net carbs 8.84g 1.37g N/A
Magnesium 40mg 38mg 0%
Iron 0.88mg 0.9mg 0%
Vitamin B3 0.144mg 0.114mg 0%
Tryptophan 0.057mg 0.24mg 0%
Threonine 0.086mg 1.519mg 0%
Isoleucine 0.114mg 1.2mg 0%
Leucine 0.235mg 2.983mg 0%
Lysine 0.13mg 2.459mg 0%
Methionine 0.057mg 0.369mg 0%
Phenylalanine 0.155mg 1.604mg 0%
Valine 0.165mg 1.498mg 0%
Histidine 0.07mg 0.752mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more CarbsCarbs +735%
Contains more WaterWater +66%
Contains more ProteinProtein +523.1%
Contains more FatsFats +2225.6%
Contains more OtherOther +1538.8%

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
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +1995.5%
Contains more Poly. FatPolyunsaturated fat +36.3%

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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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.