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  6. Bran vs. Edible mushroom

Bran vs. Edible mushroom — In-Depth Nutrition Comparison

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The main differences between Bran and Edible mushroom

  • Bran has more Manganese, Magnesium, Vitamin B1, and Fiber, however, Edible mushroom has more Vitamin B2, Copper, Vitamin B5, Vitamin B3, Potassium, and Vitamin B6.
  • Daily need coverage for Manganese from Bran is 40% higher.
  • Edible mushroom has 4 times less Magnesium than Bran. Bran has 40mg of Magnesium, while Edible mushroom has 9mg.

Food types used in this article are Oat bran, cooked and Mushrooms, white, raw.

Infographic

Bran vs Edible mushroom 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
7
:
3
Edible mushroom
Edible mushroom
Contains more Calcium +233.3%
Contains more Iron +76%
Contains more Magnesium +344.4%
Contains more Phosphorus +38.4%
Contains less Sodium -80%
Contains more Manganese +1951.1%
Contains more Potassium +245.7%
Contains more Copper +381.8%
Contains more Selenium +20.8%
Equal in Zinc - 0.52
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Edible mushroom
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 19% 7% 37% 29% 1% 15% 106% 7% 51%
Contains more Calcium +233.3%
Contains more Iron +76%
Contains more Magnesium +344.4%
Contains more Phosphorus +38.4%
Contains less Sodium -80%
Contains more Manganese +1951.1%
Contains more Potassium +245.7%
Contains more Copper +381.8%
Contains more Selenium +20.8%
Equal in Zinc - 0.52

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
:
10
Edible mushroom
Edible mushroom
Contains more Vitamin B1 +97.5%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1082.4%
Contains more Vitamin B3 +2404.9%
Contains more Vitamin B5 +589.9%
Contains more Vitamin B6 +316%
Contains more Folate +183.3%
Contains more Vitamin B12 +∞%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Edible mushroom
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 6% 7% 21% 93% 68% 90% 24% 13% 5% 0%
Contains more Vitamin B1 +97.5%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1082.4%
Contains more Vitamin B3 +2404.9%
Contains more Vitamin B5 +589.9%
Contains more Vitamin B6 +316%
Contains more Folate +183.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Edible mushroom
Edible mushroom
Contains more Fats +152.9%
Contains more Carbs +250.9%
Contains more Water +10.1%
Contains more Other +75.5%
Equal in Protein - 3.09
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Edible mushroom
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
Contains more Fats +152.9%
Contains more Carbs +250.9%
Contains more Water +10.1%
Contains more Other +75.5%
Equal in Protein - 3.09

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Edible mushroom
Edible mushroom
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +111.9%
Contains less Saturated Fat -69.3%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Edible mushroom
24% 76%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.16 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +111.9%
Contains less Saturated Fat -69.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Edible mushroom
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran Edible mushroom Opinion
Net carbs 8.84g 2.26g Bran
Protein 3.21g 3.09g Bran
Fats 0.86g 0.34g Bran
Carbs 11.44g 3.26g Bran
Calories 40kcal 22kcal Bran
Fructose 0.17g Edible mushroom
Sugar 1.98g Bran
Fiber 2.6g 1g Bran
Calcium 10mg 3mg Bran
Iron 0.88mg 0.5mg Bran
Magnesium 40mg 9mg Bran
Phosphorus 119mg 86mg Bran
Potassium 92mg 318mg Edible mushroom
Sodium 1mg 5mg Bran
Zinc 0.53mg 0.52mg Bran
Copper 0.066mg 0.318mg Edible mushroom
Manganese 0.964mg 0.047mg Bran
Selenium 7.7µg 9.3µg Edible mushroom
Vitamin E 0.01mg Edible mushroom
Vitamin D 0IU 7IU Edible mushroom
Vitamin D 0µg 0.2µg Edible mushroom
Vitamin C 0mg 2.1mg Edible mushroom
Vitamin B1 0.16mg 0.081mg Bran
Vitamin B2 0.034mg 0.402mg Edible mushroom
Vitamin B3 0.144mg 3.607mg Edible mushroom
Vitamin B5 0.217mg 1.497mg Edible mushroom
Vitamin B6 0.025mg 0.104mg Edible mushroom
Folate 6µg 17µg Edible mushroom
Vitamin B12 0µg 0.04µg Edible mushroom
Tryptophan 0.057mg 0.035mg Bran
Threonine 0.086mg 0.107mg Edible mushroom
Isoleucine 0.114mg 0.076mg Bran
Leucine 0.235mg 0.12mg Bran
Lysine 0.13mg 0.107mg Bran
Methionine 0.057mg 0.031mg Bran
Phenylalanine 0.155mg 0.085mg Bran
Valine 0.165mg 0.232mg Edible mushroom
Histidine 0.07mg 0.057mg Bran
Saturated Fat 0.163g 0.05g Edible mushroom
Monounsaturated Fat 0.291g 0g Bran
Polyunsaturated fat 0.339g 0.16g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Edible mushroom
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Bran
27%
Edible mushroom
Minerals Daily Need Coverage Score
33%
Bran
27%
Edible mushroom

Comparison summary

Which food is lower in Saturated Fat?
Edible mushroom
Edible mushroom is lower in Saturated Fat (difference - 0.113g)
Which food is lower in glycemic index?
Edible mushroom
Edible mushroom is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Edible mushroom
Edible mushroom is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 1.98g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 4mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1)
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.

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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.