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  6. Bran vs. Rosemary

Bran vs. Rosemary — In-Depth Nutrition Comparison

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What are the differences between Bran and Rosemary?

  • Rosemary is richer than Bran in Iron, Fiber, Calcium, Copper, Folate, Vitamin C, Vitamin B6, Potassium, and Vitamin A RAE.
  • Rosemary's daily need coverage for Iron is 72% more.
  • The amount of Saturated Fat in Bran is lower.

We used Oat bran, cooked and Rosemary, fresh types in this article.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
Bran
4
:
6
Rosemary
Rosemary
Contains more Phosphorus +80.3%
Contains less Sodium -96.2%
Contains more Calcium +3070%
Contains more Iron +655.7%
Contains more Magnesium +127.5%
Contains more Potassium +626.1%
Contains more Zinc +75.5%
Contains more Copper +356.1%
Equal in Manganese - 0.96
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Rosemary
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
Contains more Phosphorus +80.3%
Contains less Sodium -96.2%
Contains more Calcium +3070%
Contains more Iron +655.7%
Contains more Magnesium +127.5%
Contains more Potassium +626.1%
Contains more Zinc +75.5%
Contains more Copper +356.1%
Equal in Manganese - 0.96

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
Rosemary
Rosemary
Contains more Vitamin B1 +344.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +347.1%
Contains more Vitamin B3 +533.3%
Contains more Vitamin B5 +270.5%
Contains more Vitamin B6 +1244%
Contains more Folate +1716.7%
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%
Rosemary
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 +344.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +347.1%
Contains more Vitamin B3 +533.3%
Contains more Vitamin B5 +270.5%
Contains more Vitamin B6 +1244%
Contains more Folate +1716.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
:
4
Rosemary
Rosemary
Contains more Water +23.9%
Contains more Fats +581.4%
Contains more Carbs +80.9%
Contains more Other +381.6%
Equal in Protein - 3.31
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Rosemary
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more Water +23.9%
Contains more Fats +581.4%
Contains more Carbs +80.9%
Contains more Other +381.6%
Equal in Protein - 3.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Rosemary
Rosemary
Contains less Saturated Fat -94.3%
Contains more Monounsaturated Fat +298.6%
Contains more Polyunsaturated fat +165.8%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Rosemary
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
Contains less Saturated Fat -94.3%
Contains more Monounsaturated Fat +298.6%
Contains more Polyunsaturated fat +165.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Rosemary
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 Rosemary Opinion
Net carbs 8.84g 6.6g Bran
Protein 3.21g 3.31g Rosemary
Fats 0.86g 5.86g Rosemary
Carbs 11.44g 20.7g Rosemary
Calories 40kcal 131kcal Rosemary
Fiber 2.6g 14.1g Rosemary
Calcium 10mg 317mg Rosemary
Iron 0.88mg 6.65mg Rosemary
Magnesium 40mg 91mg Rosemary
Phosphorus 119mg 66mg Bran
Potassium 92mg 668mg Rosemary
Sodium 1mg 26mg Bran
Zinc 0.53mg 0.93mg Rosemary
Copper 0.066mg 0.301mg Rosemary
Manganese 0.964mg 0.96mg Bran
Selenium 7.7µg Bran
Vitamin A 0IU 2924IU Rosemary
Vitamin A RAE 0µg 146µg Rosemary
Vitamin C 0mg 21.8mg Rosemary
Vitamin B1 0.16mg 0.036mg Bran
Vitamin B2 0.034mg 0.152mg Rosemary
Vitamin B3 0.144mg 0.912mg Rosemary
Vitamin B5 0.217mg 0.804mg Rosemary
Vitamin B6 0.025mg 0.336mg Rosemary
Folate 6µg 109µg Rosemary
Tryptophan 0.057mg 0.051mg Bran
Threonine 0.086mg 0.136mg Rosemary
Isoleucine 0.114mg 0.136mg Rosemary
Leucine 0.235mg 0.249mg Rosemary
Lysine 0.13mg 0.143mg Rosemary
Methionine 0.057mg 0.047mg Bran
Phenylalanine 0.155mg 0.169mg Rosemary
Valine 0.165mg 0.165mg
Histidine 0.07mg 0.066mg Bran
Saturated Fat 0.163g 2.838g Bran
Monounsaturated Fat 0.291g 1.16g Rosemary
Polyunsaturated fat 0.339g 0.901g Rosemary

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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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
43%
Rosemary
Minerals Daily Need Coverage Score
33%
Bran
75%
Rosemary

Comparison summary

Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is richer in vitamins?
Rosemary
Rosemary is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 2.675g)
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 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. 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.