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Bran vs. Cayenne pepper — In-Depth Nutrition Comparison

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A recap on the differences between bran and cayenne pepper

  • Bran has less vitamin A, vitamin B6, fiber, iron, vitamin C, vitamin B2, potassium, vitamin B3, manganese, and copper.
  • Cayenne pepper covers your daily vitamin A needs 832% more than bran.
  • The glycemic index of bran is higher.

Food varieties used in this article are Oat bran, cooked and Spices, pepper, red or cayenne.

Infographic

Bran vs Cayenne pepper 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
1
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 109% 44% 178% 293% 124% 68% 126% 3.9% 261% 48%
Contains less SodiumSodium -96.7%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +1380%
Contains more PotassiumPotassium +2089.1%
Contains more IronIron +786.4%
Contains more CopperCopper +465.2%
Contains more ZincZinc +367.9%
Contains more PhosphorusPhosphorus +146.2%
Contains more ManganeseManganese +107.5%
Contains more SeleniumSelenium +14.3%

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.
Bran
1
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 255% 694% 597% 0% 82% 212% 163% 0% 565% 0% 201% 80% 28%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +105%
Contains more Vitamin B2Vitamin B2 +2602.9%
Contains more Vitamin B3Vitamin B3 +5942.4%
Contains more Vitamin B6Vitamin B6 +9700%
Contains more FolateFolate +1666.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Cayenne pepper DV% diff.
Vitamin A 0µg 2081µg 231%
Vitamin E 29.83mg 199%
Vitamin B6 0.025mg 2.45mg 187%
Fiber 2.6g 27.2g 98%
Iron 0.88mg 7.8mg 87%
Vitamin C 0mg 76.4mg 85%
Vitamin B2 0.034mg 0.919mg 68%
Vitamin K 80.3µg 67%
Potassium 92mg 2014mg 57%
Polyunsaturated fat 0.339g 8.37g 54%
Vitamin B3 0.144mg 8.701mg 53%
Manganese 0.964mg 2mg 45%
Copper 0.066mg 0.373mg 34%
Magnesium 40mg 152mg 27%
Folate 6µg 106µg 25%
Phosphorus 119mg 293mg 25%
Fats 0.86g 17.27g 25%
Zinc 0.53mg 2.48mg 18%
Protein 3.21g 12.01g 18%
Carbs 11.44g 56.63g 15%
Saturated fat 0.163g 3.26g 14%
Calories 40kcal 318kcal 14%
Vitamin B1 0.16mg 0.328mg 14%
Calcium 10mg 148mg 14%
Choline 51.5mg 9%
Monounsaturated fat 0.291g 2.75g 6%
Vitamin B5 0.217mg 4%
Selenium 7.7µg 8.8µg 2%
Sodium 1mg 30mg 1%
Net carbs 8.84g 29.43g N/A
Sugar 10.34g N/A
Tryptophan 0.057mg 0%
Threonine 0.086mg 0%
Isoleucine 0.114mg 0%
Leucine 0.235mg 0%
Lysine 0.13mg 0%
Methionine 0.057mg 0%
Phenylalanine 0.155mg 0%
Valine 0.165mg 0%
Histidine 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
12% 17% 57% 8% 6%
Protein: 12.01 g
Fats: 17.27 g
Carbs: 56.63 g
Water: 8.05 g
Other: 6.04 g
Contains more WaterWater +943.5%
Contains more ProteinProtein +274.1%
Contains more FatsFats +1908.1%
Contains more CarbsCarbs +395%
Contains more OtherOther +1132.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
23% 19% 58%
Saturated fat: Sat. Fat 3.26 g
Monounsaturated fat: Mono. Fat 2.75 g
Polyunsaturated fat: Poly. Fat 8.37 g
Contains less Sat. FatSaturated fat -95%
Contains more Mono. FatMonounsaturated fat +845%
Contains more Poly. FatPolyunsaturated fat +2369%

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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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/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.