Bran vs. Pork — In-Depth Nutrition Comparison
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What are the main differences between bran and pork?
- Bran is richer in manganese, yet pork is richer in selenium, vitamin B1, vitamin B6, vitamin B3, vitamin B12, vitamin B2, and phosphorus.
- Pork's daily need coverage for selenium is 68% higher.
- Bran has 107 times more manganese than pork. Bran has 0.964mg of manganese, while pork has 0.009mg.
- Bran contains less saturated fat.
- Pork has a lower glycemic index than bran.
We used Oat bran, cooked and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled types in this comparison.
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.
| Contains more MagnesiumMagnesium | +42.9% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +10611.1% |
| Contains more CalciumCalcium | +90% |
| Contains more PotassiumPotassium | +359.8% |
| Contains more CopperCopper | +10.6% |
| Contains more ZincZinc | +350.9% |
| Contains more PhosphorusPhosphorus | +106.7% |
| Contains more SeleniumSelenium | +488.3% |
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.
| Contains more FolateFolate | +20% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +448.1% |
| Contains more Vitamin B2Vitamin B2 | +844.1% |
| Contains more Vitamin B3Vitamin B3 | +3397.9% |
| Contains more Vitamin B5Vitamin B5 | +221.7% |
| Contains more Vitamin B6Vitamin B6 | +1756% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 7.7µg | 45.3µg | 68% |
| Vitamin B1 | 0.16mg | 0.877mg | 60% |
| Protein | 3.21g | 27.32g | 48% |
| Manganese | 0.964mg | 0.009mg | 42% |
| Vitamin B6 | 0.025mg | 0.464mg | 34% |
| Vitamin B3 | 0.144mg | 5.037mg | 31% |
| Vitamin B12 | 0µg | 0.7µg | 29% |
| Cholesterol | 0mg | 80mg | 27% |
| Saturated fat | 0.163g | 5.23g | 23% |
| Vitamin B2 | 0.034mg | 0.321mg | 22% |
| Fats | 0.86g | 13.92g | 20% |
| Phosphorus | 119mg | 246mg | 18% |
| Choline | 93.9mg | 17% | |
| Zinc | 0.53mg | 2.39mg | 17% |
| Monounsaturated fat | 0.291g | 6.19g | 15% |
| Vitamin B5 | 0.217mg | 0.698mg | 10% |
| Calories | 40kcal | 242kcal | 10% |
| Fiber | 2.6g | 0g | 10% |
| Potassium | 92mg | 423mg | 10% |
| Vitamin D | 0µg | 1.3µg | 7% |
| Vitamin D | 0IU | 53IU | 7% |
| Polyunsaturated fat | 0.339g | 1.2g | 6% |
| Carbs | 11.44g | 0g | 4% |
| Sodium | 1mg | 62mg | 3% |
| Magnesium | 40mg | 28mg | 3% |
| Vitamin E | 0.29mg | 2% | |
| Vitamin C | 0mg | 0.6mg | 1% |
| Copper | 0.066mg | 0.073mg | 1% |
| Calcium | 10mg | 19mg | 1% |
| Net carbs | 8.84g | 0g | N/A |
| Iron | 0.88mg | 0.87mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Folate | 6µg | 5µg | 0% |
| Tryptophan | 0.057mg | 0.338mg | 0% |
| Threonine | 0.086mg | 1.234mg | 0% |
| Isoleucine | 0.114mg | 1.26mg | 0% |
| Leucine | 0.235mg | 2.177mg | 0% |
| Lysine | 0.13mg | 2.446mg | 0% |
| Methionine | 0.057mg | 0.712mg | 0% |
| Phenylalanine | 0.155mg | 1.086mg | 0% |
| Valine | 0.165mg | 1.473mg | 0% |
| Histidine | 0.07mg | 1.067mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +45.2% |
| Contains more ProteinProtein | +751.1% |
| Contains more FatsFats | +1518.6% |
| Contains more OtherOther | +81.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.9% |
| Contains more Mono. FatMonounsaturated fat | +2027.1% |
| Contains more Poly. FatPolyunsaturated fat | +254% |
