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Bran vs Rosemary - In-Depth Nutrition Comparison

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What are the main differences between Bran and Rosemary?

  • Bran is richer in Manganese, Phosphorus, Vitamin B1, Magnesium, and Zinc, yet Rosemary is richer in Calcium, Vitamin C, Vitamin A RAE, Iron, and Folate.
  • Bran's daily need coverage for Manganese is 203% higher.
  • Bran has 33 times more Vitamin B1 than Rosemary. Bran has 1.17mg of Vitamin B1, while Rosemary has 0.036mg.

We used Oat bran, raw and Rosemary, fresh types in this comparison.

Infographic

Bran vs Rosemary 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
5
:
Contains more Magnesium +158.2%
Contains more Phosphorus +1012.1%
Contains less Sodium -84.6%
Contains more Zinc +234.4%
Contains more Copper +33.9%
Contains more Calcium +446.6%
Contains more Iron +22.9%
Contains more Potassium +18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 96% 250% 65% 29% 59% 4% 26% 101%
Contains more Magnesium +158.2%
Contains more Phosphorus +1012.1%
Contains less Sodium -84.6%
Contains more Zinc +234.4%
Contains more Copper +33.9%
Contains more Calcium +446.6%
Contains more Iron +22.9%
Contains more Potassium +18%

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
6
:
Contains more Vitamin B1 +3150%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B5 +85.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +103.6%
Contains more Folate +109.6%
Equal in Vitamin B3 - 0.912
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 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0%
Contains more Vitamin B1 +3150%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B5 +85.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +103.6%
Contains more Folate +109.6%
Equal in Vitamin B3 - 0.912

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 Rosemary
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Rosemary Opinion
Net carbs 50.82g 6.6g Bran
Protein 17.3g 3.31g Bran
Fats 7.03g 5.86g Bran
Carbs 66.22g 20.7g Bran
Calories 246kcal 131kcal Bran
Starch g g
Fructose g g
Sugar 1.45g g Rosemary
Fiber 15.4g 14.1g Bran
Calcium 58mg 317mg Rosemary
Iron 5.41mg 6.65mg Rosemary
Magnesium 235mg 91mg Bran
Phosphorus 734mg 66mg Bran
Potassium 566mg 668mg Rosemary
Sodium 4mg 26mg Bran
Zinc 3.11mg 0.93mg Bran
Copper 0.403mg 0.301mg Bran
Vitamin A 0IU 2924IU Rosemary
Vitamin E 1.01mg mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 21.8mg Rosemary
Vitamin B1 1.17mg 0.036mg Bran
Vitamin B2 0.22mg 0.152mg Bran
Vitamin B3 0.934mg 0.912mg Bran
Vitamin B5 1.494mg 0.804mg Bran
Vitamin B6 0.165mg 0.336mg Rosemary
Folate 52µg 109µg Rosemary
Vitamin B12 0µg 0µg
Vitamin K 3.2µg µg Bran
Tryptophan 0.335mg 0.051mg Bran
Threonine 0.502mg 0.136mg Bran
Isoleucine 0.668mg 0.136mg Bran
Leucine 1.374mg 0.249mg Bran
Lysine 0.76mg 0.143mg Bran
Methionine 0.335mg 0.047mg Bran
Phenylalanine 0.908mg 0.169mg Bran
Valine 0.964mg 0.165mg Bran
Histidine 0.41mg 0.066mg Bran
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
Saturated Fat 1.328g 2.838g Bran
Monounsaturated Fat 2.376g 1.16g Bran
Polyunsaturated fat 2.766g 0.901g Bran

Which food is preferable for your diet?

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

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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
43
Rosemary
Mineral Summary Score
122
Bran
78
Rosemary

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
20%
Rosemary
Carbohydrates
66%
Bran
21%
Rosemary
Fats
32%
Bran
27%
Rosemary

Comparison summary

Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.51g)
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 - $1.5)
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.
Which food is richer in vitamins?
?
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

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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.