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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
5
:
Contains more Phosphorus +395.9%
Contains less Sodium -84%
Contains more Zinc +15.6%
Contains more Manganese +12.8%
Contains more Selenium +904.4%
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 Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 480% 1380% 193% 64% 112% 4% 74% 212% 651% 25%
Contains more Phosphorus +395.9%
Contains less Sodium -84%
Contains more Zinc +15.6%
Contains more Manganese +12.8%
Contains more Selenium +904.4%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
2
:
Contains more Protein +92.2%
Contains more Fats +64.3%
Contains more Water +51.6%
Contains more Other +171.4%
Equal in Carbs - 68.92
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 Protein +92.2%
Contains more Fats +64.3%
Contains more Water +51.6%
Contains more Other +171.4%
Equal in Carbs - 68.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
3
:
Contains less Saturated Fat -14.4%
Contains more Monounsaturated Fat +231.8%
Contains more Polyunsaturated fat +102%
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
43% 20% 38%
Saturated Fat: 1.551 g
Monounsaturated Fat: 0.716 g
Polyunsaturated fat: 1.369 g
Contains less Saturated Fat -14.4%
Contains more Monounsaturated Fat +231.8%
Contains more Polyunsaturated fat +102%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Oregano
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
Rich in minerals 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
Fructose 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
Manganese 5.63mg 4.99mg Bran
Selenium 45.2µg 4.5µg Bran
Vitamin A 0IU 1701IU Oregano
Vitamin A RAE 0µg 85µg Oregano
Vitamin E 1.01mg 18.26mg Oregano
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 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
Saturated Fat 1.328g 1.551g Bran
Monounsaturated Fat 2.376g 0.716g Bran
Polyunsaturated fat 2.766g 1.369g Bran
Omega-3 - ALA 0.621g Oregano

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

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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
46%
Bran
230%
Oregano
Minerals Daily Need Coverage Score
195%
Bran
319%
Oregano

Comparison summary

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)
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.

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/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.