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  6. Bran vs. Romano cheese

Bran vs. Romano cheese — In-Depth Nutrition Comparison

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Important differences between bran and romano cheese

  • Bran has more manganese; however, romano cheese has more calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium.
  • Romano cheese's daily need coverage for calcium is 105% more.
  • Bran has 48 times more manganese than romano cheese. Bran has 0.964mg of manganese, while romano cheese has 0.02mg.
  • Bran is lower in saturated fat.
  • Bran has a higher glycemic index than romano cheese.

The food varieties used in the comparison are Oat bran, cooked and Cheese, romano.

Infographic

Bran vs Romano cheese 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
4
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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more IronIron +14.3%
Contains more CopperCopper +120%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +4720%
Contains more CalciumCalcium +10540%
Contains more ZincZinc +386.8%
Contains more PhosphorusPhosphorus +538.7%
Contains more SeleniumSelenium +88.3%
~equal in Magnesium ~41mg
~equal in Potassium ~86mg

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin B1Vitamin B1 +332.4%
Contains more Vitamin B3Vitamin B3 +87%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +988.2%
Contains more Vitamin B5Vitamin B5 +95.4%
Contains more Vitamin B6Vitamin B6 +240%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +16.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Bran Romano cheese DV% diff.
Calcium 10mg 1064mg 105%
Phosphorus 119mg 760mg 92%
Saturated fat 0.163g 17.115g 77%
Sodium 1mg 1433mg 62%
Protein 3.21g 31.8g 57%
Vitamin B12 0µg 1.12µg 47%
Manganese 0.964mg 0.02mg 41%
Fats 0.86g 26.94g 40%
Cholesterol 0mg 104mg 35%
Vitamin B2 0.034mg 0.37mg 26%
Zinc 0.53mg 2.58mg 19%
Monounsaturated fat 0.291g 7.838g 19%
Calories 40kcal 387kcal 17%
Selenium 7.7µg 14.5µg 12%
Vitamin A 0µg 96µg 11%
Fiber 2.6g 0g 10%
Vitamin B1 0.16mg 0.037mg 10%
Vitamin B6 0.025mg 0.085mg 5%
Copper 0.066mg 0.03mg 4%
Vitamin B5 0.217mg 0.424mg 4%
Carbs 11.44g 3.63g 3%
Vitamin D 0µg 0.5µg 3%
Choline 15.4mg 3%
Vitamin D 0IU 20IU 3%
Polyunsaturated fat 0.339g 0.593g 2%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Iron 0.88mg 0.77mg 1%
Net carbs 8.84g 3.63g N/A
Magnesium 40mg 41mg 0%
Potassium 92mg 86mg 0%
Sugar 0.73g N/A
Vitamin B3 0.144mg 0.077mg 0%
Folate 6µg 7µg 0%
Tryptophan 0.057mg 0.429mg 0%
Threonine 0.086mg 1.171mg 0%
Isoleucine 0.114mg 1.685mg 0%
Leucine 0.235mg 3.071mg 0%
Lysine 0.13mg 2.941mg 0%
Methionine 0.057mg 0.852mg 0%
Phenylalanine 0.155mg 1.71mg 0%
Valine 0.165mg 2.183mg 0%
Histidine 0.07mg 1.231mg 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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +215.2%
Contains more WaterWater +171.8%
Contains more ProteinProtein +890.7%
Contains more FatsFats +3032.6%
Contains more OtherOther +1271.4%

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 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +2593.5%
Contains more Poly. FatPolyunsaturated fat +74.9%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.