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  6. Bran vs. Peppermint

Bran vs. Peppermint — In-Depth Nutrition Comparison

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How are Bran and Peppermint different?

  • Peppermint is higher than Bran in Iron, Vitamin C, Copper, Folate, Vitamin A RAE, Calcium, Fiber, Vitamin B2, Potassium, and Vitamin B3.
  • Peppermint covers your daily need of Iron 53% more than Bran.

Oat bran, cooked and Peppermint, fresh types were used in this article.

Infographic

Bran vs Peppermint 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
Bran
3
:
7
Peppermint
Peppermint
Contains more Phosphorus +63%
Contains less Sodium -96.8%
Contains more Calcium +2330%
Contains more Iron +477.3%
Contains more Magnesium +100%
Contains more Potassium +518.5%
Contains more Zinc +109.4%
Contains more Copper +398.5%
Contains more Manganese +22%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Peppermint
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 73% 191% 58% 32% 51% 5% 31% 110% 154% 0%
Contains more Phosphorus +63%
Contains less Sodium -96.8%
Contains more Calcium +2330%
Contains more Iron +477.3%
Contains more Magnesium +100%
Contains more Potassium +518.5%
Contains more Zinc +109.4%
Contains more Copper +398.5%
Contains more Manganese +22%

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
Bran
1
:
7
Peppermint
Peppermint
Contains more Vitamin B1 +95.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +682.4%
Contains more Vitamin B3 +1084.7%
Contains more Vitamin B5 +55.8%
Contains more Vitamin B6 +416%
Contains more Folate +1800%
Bran
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%
Peppermint
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 255% 0% 0% 106% 21% 62% 32% 21% 30% 86% 0% 0%
Contains more Vitamin B1 +95.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +682.4%
Contains more Vitamin B3 +1084.7%
Contains more Vitamin B5 +55.8%
Contains more Vitamin B6 +416%
Contains more Folate +1800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
:
4
Peppermint
Peppermint
Contains more Protein +16.8%
Contains more Carbs +30.2%
Contains more Other +261.2%
Equal in Fats - 0.94
Equal in Water - 78.65
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Peppermint
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
Contains more Protein +16.8%
Contains more Carbs +30.2%
Contains more Other +261.2%
Equal in Fats - 0.94
Equal in Water - 78.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Peppermint
Peppermint
Contains less Saturated Fat -33.7%
Contains more Monounsaturated Fat +781.8%
Contains more Polyunsaturated fat +49.9%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Peppermint
31% 4% 65%
Saturated Fat: 0.246 g
Monounsaturated Fat: 0.033 g
Polyunsaturated fat: 0.508 g
Contains less Saturated Fat -33.7%
Contains more Monounsaturated Fat +781.8%
Contains more Polyunsaturated fat +49.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Peppermint Opinion
Net carbs 8.84g 6.89g Bran
Protein 3.21g 3.75g Peppermint
Fats 0.86g 0.94g Peppermint
Carbs 11.44g 14.89g Peppermint
Calories 40kcal 70kcal Peppermint
Fiber 2.6g 8g Peppermint
Calcium 10mg 243mg Peppermint
Iron 0.88mg 5.08mg Peppermint
Magnesium 40mg 80mg Peppermint
Phosphorus 119mg 73mg Bran
Potassium 92mg 569mg Peppermint
Sodium 1mg 31mg Bran
Zinc 0.53mg 1.11mg Peppermint
Copper 0.066mg 0.329mg Peppermint
Manganese 0.964mg 1.176mg Peppermint
Selenium 7.7µg Bran
Vitamin A 0IU 4248IU Peppermint
Vitamin A RAE 0µg 212µg Peppermint
Vitamin C 0mg 31.8mg Peppermint
Vitamin B1 0.16mg 0.082mg Bran
Vitamin B2 0.034mg 0.266mg Peppermint
Vitamin B3 0.144mg 1.706mg Peppermint
Vitamin B5 0.217mg 0.338mg Peppermint
Vitamin B6 0.025mg 0.129mg Peppermint
Folate 6µg 114µg Peppermint
Tryptophan 0.057mg 0.058mg Peppermint
Threonine 0.086mg 0.154mg Peppermint
Isoleucine 0.114mg 0.154mg Peppermint
Leucine 0.235mg 0.281mg Peppermint
Lysine 0.13mg 0.161mg Peppermint
Methionine 0.057mg 0.053mg Bran
Phenylalanine 0.155mg 0.191mg Peppermint
Valine 0.165mg 0.187mg Peppermint
Histidine 0.07mg 0.075mg Peppermint
Saturated Fat 0.163g 0.246g Bran
Monounsaturated Fat 0.291g 0.033g Bran
Polyunsaturated fat 0.339g 0.508g Peppermint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Peppermint
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
51%
Peppermint
Minerals Daily Need Coverage Score
33%
Bran
70%
Peppermint

Comparison summary

Which food is richer in minerals?
Peppermint
Peppermint is relatively richer in minerals
Which food is richer in vitamins?
Peppermint
Peppermint is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.083g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 14)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3.2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.