Bran vs. Egg — In-Depth Nutrition Comparison
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Summary of differences between Bran and Egg
- Bran has more Manganese, however, Egg is higher in Copper, Vitamin B12, Selenium, Vitamin B2, Vitamin B5, Vitamin A RAE, and Vitamin D.
- Egg covers your daily need of Copper 215% more than Bran.
- Bran has 37 times more Manganese than Egg. While Bran has 0.964mg of Manganese, Egg has only 0.026mg.
- Bran has less Saturated Fat.
These are the specific foods used in this comparison Oat bran, cooked and Egg, whole, cooked, hard-boiled.
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.
Contains
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Magnesium
+300%
Contains
less
Sodium
-99.2%
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Manganese
+3607.7%
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Calcium
+400%
Contains
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Iron
+35.2%
Contains
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Phosphorus
+44.5%
Contains
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Potassium
+37%
Contains
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Zinc
+98.1%
Contains
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Copper
+2930.3%
Contains
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Selenium
+300%
Contains
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Magnesium
+300%
Contains
less
Sodium
-99.2%
Contains
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Manganese
+3607.7%
Contains
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Calcium
+400%
Contains
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Iron
+35.2%
Contains
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Phosphorus
+44.5%
Contains
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Potassium
+37%
Contains
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Zinc
+98.1%
Contains
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Copper
+2930.3%
Contains
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Selenium
+300%
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.
:
Contains
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Vitamin B1
+142.4%
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Vitamin B3
+125%
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Vitamin A
+∞%
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Vitamin D
+∞%
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Vitamin B2
+1408.8%
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Vitamin B5
+544.2%
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Vitamin B6
+384%
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Folate
+633.3%
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Vitamin B12
+∞%
Contains
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Vitamin B1
+142.4%
Contains
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Vitamin B3
+125%
Contains
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Vitamin A
+∞%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+1408.8%
Contains
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Vitamin B5
+544.2%
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Vitamin B6
+384%
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Folate
+633.3%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+921.4%
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Water
+12.6%
Contains
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Protein
+291.9%
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Fats
+1133.7%
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Other
+118.4%
Contains
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Carbs
+921.4%
Contains
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Water
+12.6%
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Protein
+291.9%
Contains
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Fats
+1133.7%
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Other
+118.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-95%
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Monounsaturated Fat
+1301%
Contains
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Polyunsaturated fat
+317.1%
Contains
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Saturated Fat
-95%
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Monounsaturated Fat
+1301%
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Polyunsaturated fat
+317.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.84g | 1.12g |
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| Protein | 3.21g | 12.58g |
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| Fats | 0.86g | 10.61g |
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| Carbs | 11.44g | 1.12g |
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| Calories | 40kcal | 155kcal |
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| Sugar | 1.12g |
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| Fiber | 2.6g | 0g |
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| Calcium | 10mg | 50mg |
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| Iron | 0.88mg | 1.19mg |
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| Magnesium | 40mg | 10mg |
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| Phosphorus | 119mg | 172mg |
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| Potassium | 92mg | 126mg |
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| Sodium | 1mg | 124mg |
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| Zinc | 0.53mg | 1.05mg |
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| Copper | 0.066mg | 2mg |
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| Manganese | 0.964mg | 0.026mg |
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| Selenium | 7.7µg | 30.8µg |
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| Vitamin A | 0IU | 520IU |
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| Vitamin A RAE | 0µg | 149µg |
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| Vitamin E | 1.03mg |
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| Vitamin D | 0IU | 87IU |
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| Vitamin D | 0µg | 2.2µg |
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| Vitamin B1 | 0.16mg | 0.066mg |
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| Vitamin B2 | 0.034mg | 0.513mg |
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| Vitamin B3 | 0.144mg | 0.064mg |
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| Vitamin B5 | 0.217mg | 1.398mg |
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| Vitamin B6 | 0.025mg | 0.121mg |
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| Folate | 6µg | 44µg |
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| Vitamin B12 | 0µg | 1.11µg |
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| Vitamin K | 0.3µg |
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| Tryptophan | 0.057mg | 0.153mg |
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| Threonine | 0.086mg | 0.604mg |
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| Isoleucine | 0.114mg | 0.686mg |
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| Leucine | 0.235mg | 1.075mg |
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| Lysine | 0.13mg | 0.904mg |
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| Methionine | 0.057mg | 0.392mg |
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| Phenylalanine | 0.155mg | 0.668mg |
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| Valine | 0.165mg | 0.767mg |
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| Histidine | 0.07mg | 0.298mg |
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| Cholesterol | 0mg | 373mg |
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| Saturated Fat | 0.163g | 3.267g |
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| Omega-3 - DHA | 0.038g |
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| Omega-3 - EPA | 0.005g |
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| Monounsaturated Fat | 0.291g | 4.077g |
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| Polyunsaturated fat | 0.339g | 1.414g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
45%
Minerals Daily Need Coverage Score
33%
103%
Comparison summary
Which food is richer in minerals?
Egg is relatively richer in minerals
Which food is lower in glycemic index?
Egg is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Egg is relatively richer in vitamins
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 123mg)
Which food is lower in Cholesterol?
Bran is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Bran is lower in Saturated Fat (difference - 3.104g)
Which food is cheaper?
Bran is cheaper (difference - $1)