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Bran vs Cayenne pepper - In-Depth Nutrition Comparison

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The main differences between Bran and Cayenne pepper

  • Bran has more Manganese, Vitamin B1, Selenium and Phosphorus, however Cayenne pepper has more Vitamin A, Vitamin E , Vitamin B6, Vitamin C, Vitamin K and Vitamin B2.
  • Daily need coverage for Vitamin A from Cayenne pepper is 231% higher.
  • Cayenne pepper has 5 times less Selenium than Bran. Bran has 45.2µg of Selenium, while Cayenne pepper has 8.8µg.

Food types used in this article are Oat bran, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
5
:
Contains more Magnesium +54.6%
Contains more Zinc +25.4%
Contains more Phosphorus +150.5%
Contains less Sodium -86.7%
Contains more Iron +44.2%
Contains more Calcium +155.2%
Contains more Potassium +255.8%
Equal in Copper - 0.373
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 293% 45% 178% 109% 125% 68% 126% 4%
Contains more Magnesium +54.6%
Contains more Zinc +25.4%
Contains more Phosphorus +150.5%
Contains less Sodium -86.7%
Contains more Iron +44.2%
Contains more Calcium +155.2%
Contains more Potassium +255.8%
Equal in Copper - 0.373

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
2
:
Contains more Vitamin B1 +256.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2853.5%
Contains more Vitamin B2 +317.7%
Contains more Vitamin B3 +831.6%
Contains more Vitamin B6 +1384.8%
Contains more Vitamin K +2409.4%
Contains more Folate +103.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 255% 2497% 597% 0% 82% 213% 164% 0% 566% 0% 201% 80%
Contains more Vitamin B1 +256.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2853.5%
Contains more Vitamin B2 +317.7%
Contains more Vitamin B3 +831.6%
Contains more Vitamin B6 +1384.8%
Contains more Vitamin K +2409.4%
Contains more Folate +103.8%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
46
Bran
388
Cayenne pepper
Mineral Summary Score
122
Bran
118
Cayenne pepper

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 the food
Protein
104%
Bran
72%
Cayenne pepper
Carbohydrates
66%
Bran
57%
Cayenne pepper
Fats
32%
Bran
80%
Cayenne pepper

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Cayenne pepper
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in glycemic index?
Cayenne pepper
Cayenne pepper is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Cayenne pepper
Cayenne pepper is relatively richer in vitamins
Which food contains less Sugars?
Bran
Bran contains less Sugars (difference - 8.89g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.932g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bran Cayenne pepper Opinion
Calories 246 318 Cayenne pepper
Protein 17.3 12.01 Bran
Fats 7.03 17.27 Cayenne pepper
Vitamin C 0 76.4 Cayenne pepper
Carbs 66.22 56.63 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 7.8 Cayenne pepper
Calcium 58 148 Cayenne pepper
Potassium 566 2014 Cayenne pepper
Magnesium 235 152 Bran
Sugars 1.45 10.34 Bran
Fiber 15.4 27.2 Cayenne pepper
Copper 0.403 0.373 Bran
Zinc 3.11 2.48 Bran
Starch
Phosphorus 734 293 Bran
Sodium 4 30 Bran
Vitamin A 0 41610 Cayenne pepper
Vitamin E 1.01 29.83 Cayenne pepper
Vitamin D 0 0
Vitamin B1 1.17 0.328 Bran
Vitamin B2 0.22 0.919 Cayenne pepper
Vitamin B3 0.934 8.701 Cayenne pepper
Vitamin B5 1.494 Bran
Vitamin B6 0.165 2.45 Cayenne pepper
Vitamin B12 0 0
Vitamin K 3.2 80.3 Cayenne pepper
Folate 52 106 Cayenne pepper
Trans Fat
Saturated Fat 1.328 3.26 Bran
Monounsaturated Fat 2.376 2.75 Cayenne pepper
Polyunsaturated fat 2.766 8.37 Cayenne pepper
Tryptophan 0.335 Bran
Threonine 0.502 Bran
Isoleucine 0.668 Bran
Leucine 1.374 Bran
Lysine 0.76 Bran
Methionine 0.335 Bran
Phenylalanine 0.908 Bran
Valine 0.964 Bran
Histidine 0.41 Bran
Fructose

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 of 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. 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.