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Bran vs Oregano - In-Depth Nutrition Comparison

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Significant differences between Bran and Oregano

  • Bran has more Phosphorus, Vitamin B1, and Selenium, however Oregano is richer in Vitamin K, Iron, Calcium, Vitamin E , Fiber, Vitamin B6, and Folate.
  • Oregano covers your daily Vitamin K needs 515% more than Bran.
  • Oregano has 10 times less Selenium than Bran. Bran has 45.2µg of Selenium, while Oregano has 4.5µg.

Specific food types used in this comparison are Oat bran, raw and Spices, oregano, dried.

Infographic

Bran vs Oregano 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
3
:
Contains more Zinc +15.6%
Contains more Phosphorus +395.9%
Contains less Sodium -84%
Contains more Iron +580.2%
Contains more Calcium +2653.4%
Contains more Potassium +122.6%
Contains more Magnesium +14.9%
Contains more Copper +57.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1380% 480% 112% 193% 212% 74% 64% 4%
Contains more Zinc +15.6%
Contains more Phosphorus +395.9%
Contains less Sodium -84%
Contains more Iron +580.2%
Contains more Calcium +2653.4%
Contains more Potassium +122.6%
Contains more Magnesium +14.9%
Contains more Copper +57.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
2
:
Contains more Vitamin B1 +561%
Contains more Vitamin B5 +62.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1707.9%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +396.8%
Contains more Vitamin B6 +532.7%
Contains more Vitamin K +19328.1%
Contains more Folate +355.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 103% 366% 0% 45% 122% 87% 56% 241% 0% 1555% 178%
Contains more Vitamin B1 +561%
Contains more Vitamin B5 +62.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1707.9%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +396.8%
Contains more Vitamin B6 +532.7%
Contains more Vitamin K +19328.1%
Contains more Folate +355.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
230
Oregano
Mineral Summary Score
122
Bran
314
Oregano

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Bran
54%
Oregano
Carbohydrates
66%
Bran
69%
Oregano
Fats
32%
Bran
20%
Oregano

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Oregano
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Oregano
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Oregano
Oregano is relatively richer in minerals
Which food is lower in glycemic index?
Oregano
Oregano is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Oregano
Oregano is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 2.64g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.223g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $4.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Bran Oregano Opinion
Calories 246 265 Oregano
Protein 17.3 9 Bran
Fats 7.03 4.28 Bran
Vitamin C 0 2.3 Oregano
Carbs 66.22 68.92 Oregano
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 36.8 Oregano
Calcium 58 1597 Oregano
Potassium 566 1260 Oregano
Magnesium 235 270 Oregano
Sugar 1.45 4.09 Bran
Fiber 15.4 42.5 Oregano
Copper 0.403 0.633 Oregano
Zinc 3.11 2.69 Bran
Starch
Phosphorus 734 148 Bran
Sodium 4 25 Bran
Vitamin A 0 1701 Oregano
Vitamin E 1.01 18.26 Oregano
Vitamin D 0 0
Vitamin B1 1.17 0.177 Bran
Vitamin B2 0.22 0.528 Oregano
Vitamin B3 0.934 4.64 Oregano
Vitamin B5 1.494 0.921 Bran
Vitamin B6 0.165 1.044 Oregano
Vitamin B12 0 0
Vitamin K 3.2 621.7 Oregano
Folate 52 237 Oregano
Trans Fat 0 Bran
Saturated Fat 1.328 1.551 Bran
Monounsaturated Fat 2.376 0.716 Bran
Polyunsaturated fat 2.766 1.369 Bran
Tryptophan 0.335 0.203 Bran
Threonine 0.502 0.322 Bran
Isoleucine 0.668 0.441 Bran
Leucine 1.374 0.78 Bran
Lysine 0.76 0.5 Bran
Methionine 0.335 0.127 Bran
Phenylalanine 0.908 0.449 Bran
Valine 0.964 0.585 Bran
Histidine 0.41 0.144 Bran
Fructose 1.13 Oregano

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.