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  6. Bran vs. Semolina

Bran vs. Semolina — In-Depth Nutrition Comparison

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Significant differences between bran and semolina

  • The amount of vitamin B6, vitamin B3, copper, selenium, vitamin B5, calcium, and vitamin B1 in semolina is higher than in bran.
  • Semolina covers your daily vitamin B6 needs 33% more than bran.

Specific food types used in this comparison are Oat bran, cooked and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Bran vs Semolina 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
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +48.1%
Contains more IronIron +18.9%
Contains less SodiumSodium -50%
Contains more CalciumCalcium +610%
Contains more PotassiumPotassium +89.1%
Contains more CopperCopper +330.3%
Contains more ZincZinc +92.5%
Contains more PhosphorusPhosphorus +28.6%
Contains more SeleniumSelenium +158.4%
~equal in Manganese ~1.035mg

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
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B2Vitamin B2 +47.1%
Contains more Vitamin B3Vitamin B3 +3405.6%
Contains more Vitamin B5Vitamin B5 +209.7%
Contains more Vitamin B6Vitamin B6 +1708%
Contains more FolateFolate +33.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bran Semolina DV% diff.
Vitamin B6 0.025mg 0.452mg 33%
Vitamin B3 0.144mg 5.048mg 31%
Starch 68.29g 28%
Copper 0.066mg 0.284mg 24%
Carbs 11.44g 80.89g 23%
Selenium 7.7µg 19.9µg 22%
Calories 40kcal 374kcal 17%
Vitamin B5 0.217mg 0.672mg 9%
Protein 3.21g 7.51g 9%
Calcium 10mg 71mg 6%
Phosphorus 119mg 153mg 5%
Vitamin B1 0.16mg 0.224mg 5%
Zinc 0.53mg 1.02mg 4%
Fiber 2.6g 1.8g 3%
Magnesium 40mg 27mg 3%
Manganese 0.964mg 1.035mg 3%
Potassium 92mg 174mg 2%
Iron 0.88mg 0.74mg 2%
Saturated fat 0.163g 0.294g 1%
Folate 6µg 8µg 1%
Vitamin B2 0.034mg 0.05mg 1%
Fats 0.86g 1.03g 0%
Net carbs 8.84g 79.09g N/A
Sugar 0.33g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.291g 0.258g 0%
Polyunsaturated fat 0.339g 0.322g 0%
Tryptophan 0.057mg 0.103mg 0%
Threonine 0.086mg 0.271mg 0%
Isoleucine 0.114mg 0.339mg 0%
Leucine 0.235mg 0.656mg 0%
Lysine 0.13mg 0.215mg 0%
Methionine 0.057mg 0.183mg 0%
Phenylalanine 0.155mg 0.398mg 0%
Valine 0.165mg 0.47mg 0%
Histidine 0.07mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more WaterWater +751.9%
Contains more ProteinProtein +134%
Contains more FatsFats +19.8%
Contains more CarbsCarbs +607.1%
Contains more OtherOther +44.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
3
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -44.6%
Contains more Mono. FatMonounsaturated fat +12.8%
~equal in Polyunsaturated fat ~0.322g

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.