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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 Phosphorus +395.9%
Contains less Sodium -84%
Contains more Zinc +15.6%
Contains more Calcium +2653.4%
Contains more Iron +580.2%
Contains more Magnesium +14.9%
Contains more Potassium +122.6%
Contains more Copper +57.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 480% 1380% 193% 64% 112% 4% 74% 212%
Contains more Phosphorus +395.9%
Contains less Sodium -84%
Contains more Zinc +15.6%
Contains more Calcium +2653.4%
Contains more Iron +580.2%
Contains more Magnesium +14.9%
Contains more Potassium +122.6%
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 A +∞%
Contains more Vitamin E +1707.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +396.8%
Contains more Vitamin B6 +532.7%
Contains more Folate +355.8%
Contains more Vitamin K +19328.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 103% 366% 0% 8% 45% 122% 87% 56% 241% 178% 0% 1555%
Contains more Vitamin B1 +561%
Contains more Vitamin B5 +62.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +1707.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +396.8%
Contains more Vitamin B6 +532.7%
Contains more Folate +355.8%
Contains more Vitamin K +19328.1%

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

All nutrients comparison - raw data values

Nutrient Bran Oregano Opinion
Net carbs 50.82g 26.42g Bran
Protein 17.3g 9g Bran
Fats 7.03g 4.28g Bran
Carbs 66.22g 68.92g Oregano
Calories 246kcal 265kcal Oregano
Starch g g
Fructose g 1.13g Oregano
Sugar 1.45g 4.09g Bran
Fiber 15.4g 42.5g Oregano
Calcium 58mg 1597mg Oregano
Iron 5.41mg 36.8mg Oregano
Magnesium 235mg 270mg Oregano
Phosphorus 734mg 148mg Bran
Potassium 566mg 1260mg Oregano
Sodium 4mg 25mg Bran
Zinc 3.11mg 2.69mg Bran
Copper 0.403mg 0.633mg Oregano
Vitamin A 0IU 1701IU Oregano
Vitamin E 1.01mg 18.26mg Oregano
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 2.3mg Oregano
Vitamin B1 1.17mg 0.177mg Bran
Vitamin B2 0.22mg 0.528mg Oregano
Vitamin B3 0.934mg 4.64mg Oregano
Vitamin B5 1.494mg 0.921mg Bran
Vitamin B6 0.165mg 1.044mg Oregano
Folate 52µg 237µg Oregano
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 621.7µg Oregano
Tryptophan 0.335mg 0.203mg Bran
Threonine 0.502mg 0.322mg Bran
Isoleucine 0.668mg 0.441mg Bran
Leucine 1.374mg 0.78mg Bran
Lysine 0.76mg 0.5mg Bran
Methionine 0.335mg 0.127mg Bran
Phenylalanine 0.908mg 0.449mg Bran
Valine 0.964mg 0.585mg Bran
Histidine 0.41mg 0.144mg Bran
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
Saturated Fat 1.328g 1.551g Bran
Monounsaturated Fat 2.376g 0.716g Bran
Polyunsaturated fat 2.766g 1.369g Bran

Which food is preferable for your diet?

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

People also compare

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

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)

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.