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Bran vs. Shiitake — In-Depth Nutrition Comparison

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Important differences between Bran and Shiitake

  • Bran has more Manganese, Vitamin B1, and Iron, however, Shiitake has more Vitamin B5, Vitamin B3, Vitamin B6, Vitamin B2, Copper, and Potassium.
  • Bran's daily need coverage for Manganese is 32% more.
  • Bran has 11 times more Vitamin B1 than Shiitake. Bran has 0.16mg of Vitamin B1, while Shiitake has 0.015mg.

The food varieties used in the comparison are Oat bran, cooked and Mushrooms, shiitake, raw.

Infographic

Bran vs Shiitake 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
7
:
Contains more Calcium +400%
Contains more Iron +114.6%
Contains more Magnesium +100%
Contains less Sodium -88.9%
Contains more Manganese +319.1%
Contains more Selenium +35.1%
Contains more Potassium +230.4%
Contains more Zinc +94.3%
Contains more Copper +115.2%
Equal in Phosphorus - 112
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 16% 15% 48% 27% 2% 29% 48% 30% 32%
Contains more Calcium +400%
Contains more Iron +114.6%
Contains more Magnesium +100%
Contains less Sodium -88.9%
Contains more Manganese +319.1%
Contains more Selenium +35.1%
Contains more Potassium +230.4%
Contains more Zinc +94.3%
Contains more Copper +115.2%
Equal in Phosphorus - 112

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
4
:
Contains more Vitamin B1 +966.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +538.2%
Contains more Vitamin B3 +2592.4%
Contains more Vitamin B5 +591.2%
Contains more Vitamin B6 +1072%
Contains more Folate +116.7%
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%
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% 12% 0% 4% 51% 73% 90% 68% 10% 0% 0%
Contains more Vitamin B1 +966.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +538.2%
Contains more Vitamin B3 +2592.4%
Contains more Vitamin B5 +591.2%
Contains more Vitamin B6 +1072%
Contains more Folate +116.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
3
:
Contains more Protein +43.3%
Contains more Fats +75.5%
Contains more Carbs +68.5%
Contains more Other +51%
Equal in Water - 89.74
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
2% 7% 90%
Protein: 2.24 g
Fats: 0.49 g
Carbs: 6.79 g
Water: 89.74 g
Other: 0.74 g
Contains more Protein +43.3%
Contains more Fats +75.5%
Contains more Carbs +68.5%
Contains more Other +51%
Equal in Water - 89.74

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Shiitake Opinion
Net carbs 8.84g 4.29g Bran
Protein 3.21g 2.24g Bran
Fats 0.86g 0.49g Bran
Carbs 11.44g 6.79g Bran
Calories 40kcal 34kcal Bran
Sugar 2.38g Bran
Fiber 2.6g 2.5g Bran
Calcium 10mg 2mg Bran
Iron 0.88mg 0.41mg Bran
Magnesium 40mg 20mg Bran
Phosphorus 119mg 112mg Bran
Potassium 92mg 304mg Shiitake
Sodium 1mg 9mg Bran
Zinc 0.53mg 1.03mg Shiitake
Copper 0.066mg 0.142mg Shiitake
Manganese 0.964mg 0.23mg Bran
Selenium 7.7µg 5.7µg Bran
Vitamin D 0IU 18IU Shiitake
Vitamin D 0µg 0.4µg Shiitake
Vitamin B1 0.16mg 0.015mg Bran
Vitamin B2 0.034mg 0.217mg Shiitake
Vitamin B3 0.144mg 3.877mg Shiitake
Vitamin B5 0.217mg 1.5mg Shiitake
Vitamin B6 0.025mg 0.293mg Shiitake
Folate 6µg 13µg Shiitake
Tryptophan 0.057mg 0.011mg Bran
Threonine 0.086mg 0.134mg Shiitake
Isoleucine 0.114mg 0.111mg Bran
Leucine 0.235mg 0.189mg Bran
Lysine 0.13mg 0.134mg Shiitake
Methionine 0.057mg 0.033mg Bran
Phenylalanine 0.155mg 0.111mg Bran
Valine 0.165mg 0.145mg Bran
Histidine 0.07mg 0.056mg Bran
Saturated Fat 0.163g Shiitake
Monounsaturated Fat 0.291g Bran
Polyunsaturated fat 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Shiitake
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
25%
Shiitake
Minerals Daily Need Coverage Score
33%
Bran
24%
Shiitake

Comparison summary

Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 0.163g)
Which food is lower in glycemic index?
Shiitake
Shiitake is lower in glycemic index (difference - 24)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 2.38g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 8mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.3)
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

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. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.