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Bran vs. Oregano — In-Depth Nutrition Comparison

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Differences between bran and oregano

  • Bran contains less iron, manganese, fiber, calcium, vitamin B6, copper, folate, magnesium, vitamin B2, and potassium than oregano.
  • Oregano's daily need coverage for iron is 449% higher.
  • Oregano has a lower glycemic index. The glycemic index of oregano is 5, while the glycemic index of bran is 56.

The food types used in this comparison are Oat bran, cooked 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Contains less SodiumSodium -96%
Contains more SeleniumSelenium +71.1%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +15870%
Contains more PotassiumPotassium +1269.6%
Contains more IronIron +4081.8%
Contains more CopperCopper +859.1%
Contains more ZincZinc +407.5%
Contains more PhosphorusPhosphorus +24.4%
Contains more ManganeseManganese +417.6%

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
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Oregano
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7.7% 28% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +10.6%
Contains more Vitamin B2Vitamin B2 +1452.9%
Contains more Vitamin B3Vitamin B3 +3122.2%
Contains more Vitamin B5Vitamin B5 +324.4%
Contains more Vitamin B6Vitamin B6 +4076%
Contains more FolateFolate +3850%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Oregano DV% diff.
Vitamin K 621.7µg 518%
Iron 0.88mg 36.8mg 449%
Manganese 0.964mg 4.99mg 175%
Fiber 2.6g 42.5g 160%
Calcium 10mg 1597mg 159%
Vitamin E 18.26mg 122%
Vitamin B6 0.025mg 1.044mg 78%
Copper 0.066mg 0.633mg 63%
Folate 6µg 237µg 58%
Magnesium 40mg 270mg 55%
Vitamin B2 0.034mg 0.528mg 38%
Potassium 92mg 1260mg 34%
Vitamin B3 0.144mg 4.64mg 28%
Zinc 0.53mg 2.69mg 20%
Carbs 11.44g 68.92g 19%
Vitamin B5 0.217mg 0.921mg 14%
Protein 3.21g 9g 12%
Calories 40kcal 265kcal 11%
Vitamin A 0µg 85µg 9%
Polyunsaturated fat 0.339g 1.369g 7%
Saturated fat 0.163g 1.551g 6%
Choline 32.3mg 6%
Selenium 7.7µg 4.5µg 6%
Fats 0.86g 4.28g 5%
Phosphorus 119mg 148mg 4%
Vitamin C 0mg 2.3mg 3%
Vitamin B1 0.16mg 0.177mg 1%
Fructose 1.13g 1%
Monounsaturated fat 0.291g 0.716g 1%
Sodium 1mg 25mg 1%
Net carbs 8.84g 26.42g N/A
Sugar 4.09g N/A
Tryptophan 0.057mg 0.203mg 0%
Threonine 0.086mg 0.322mg 0%
Isoleucine 0.114mg 0.441mg 0%
Leucine 0.235mg 0.78mg 0%
Lysine 0.13mg 0.5mg 0%
Methionine 0.057mg 0.127mg 0%
Phenylalanine 0.155mg 0.449mg 0%
Valine 0.165mg 0.585mg 0%
Histidine 0.07mg 0.144mg 0%
Omega-3 - ALA 0.621g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more WaterWater +745.9%
Contains more ProteinProtein +180.4%
Contains more FatsFats +397.7%
Contains more CarbsCarbs +502.4%
Contains more OtherOther +1506.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains less Sat. FatSaturated fat -89.5%
Contains more Mono. FatMonounsaturated fat +146%
Contains more Poly. FatPolyunsaturated fat +303.8%

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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. 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.