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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 RAE, Vitamin E , Vitamin B6, Vitamin C, Vitamin K, and Vitamin B2.
  • Daily need coverage for Vitamin A RAE 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
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
7
:
3
Cayenne pepper
Cayenne pepper
Contains more Magnesium +54.6%
Contains more Phosphorus +150.5%
Contains less Sodium -86.7%
Contains more Zinc +25.4%
Contains more Manganese +181.5%
Contains more Selenium +413.6%
Contains more Calcium +155.2%
Contains more Iron +44.2%
Contains more Potassium +255.8%
Equal in Copper - 0.373
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Cayenne pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 293% 109% 126% 178% 4% 68% 125% 261% 48%
Contains more Magnesium +54.6%
Contains more Phosphorus +150.5%
Contains less Sodium -86.7%
Contains more Zinc +25.4%
Contains more Manganese +181.5%
Contains more Selenium +413.6%
Contains more Calcium +155.2%
Contains more Iron +44.2%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
Bran
2
:
8
Cayenne pepper
Cayenne pepper
Contains more Vitamin B1 +256.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +2853.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +317.7%
Contains more Vitamin B3 +831.6%
Contains more Vitamin B6 +1384.8%
Contains more Folate +103.8%
Contains more Vitamin K +2409.4%
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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Cayenne pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2497% 597% 0% 255% 82% 213% 164% 0% 566% 80% 0% 201%
Contains more Vitamin B1 +256.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +2853.5%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +317.7%
Contains more Vitamin B3 +831.6%
Contains more Vitamin B6 +1384.8%
Contains more Folate +103.8%
Contains more Vitamin K +2409.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
:
3
Cayenne pepper
Cayenne pepper
Contains more Protein +44%
Contains more Carbs +16.9%
Contains more Fats +145.7%
Contains more Water +22.9%
Contains more Other +108.3%
Bran
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Cayenne pepper
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 Protein +44%
Contains more Carbs +16.9%
Contains more Fats +145.7%
Contains more Water +22.9%
Contains more Other +108.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Cayenne pepper
Cayenne pepper
Contains less Saturated Fat -59.3%
Contains more Monounsaturated Fat +15.7%
Contains more Polyunsaturated fat +202.6%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Cayenne pepper
23% 19% 58%
Saturated Fat: 3.26 g
Monounsaturated Fat: 2.75 g
Polyunsaturated fat: 8.37 g
Contains less Saturated Fat -59.3%
Contains more Monounsaturated Fat +15.7%
Contains more Polyunsaturated fat +202.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Cayenne pepper
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran Cayenne pepper Opinion
Net carbs 50.82g 29.43g Bran
Protein 17.3g 12.01g Bran
Fats 7.03g 17.27g Cayenne pepper
Carbs 66.22g 56.63g Bran
Calories 246kcal 318kcal Cayenne pepper
Sugar 1.45g 10.34g Bran
Fiber 15.4g 27.2g Cayenne pepper
Calcium 58mg 148mg Cayenne pepper
Iron 5.41mg 7.8mg Cayenne pepper
Magnesium 235mg 152mg Bran
Phosphorus 734mg 293mg Bran
Potassium 566mg 2014mg Cayenne pepper
Sodium 4mg 30mg Bran
Zinc 3.11mg 2.48mg Bran
Copper 0.403mg 0.373mg Bran
Manganese 5.63mg 2mg Bran
Selenium 45.2µg 8.8µg Bran
Vitamin A 0IU 41610IU Cayenne pepper
Vitamin A RAE 0µg 2081µg Cayenne pepper
Vitamin E 1.01mg 29.83mg Cayenne pepper
Vitamin C 0mg 76.4mg Cayenne pepper
Vitamin B1 1.17mg 0.328mg Bran
Vitamin B2 0.22mg 0.919mg Cayenne pepper
Vitamin B3 0.934mg 8.701mg Cayenne pepper
Vitamin B5 1.494mg Bran
Vitamin B6 0.165mg 2.45mg Cayenne pepper
Folate 52µg 106µg Cayenne pepper
Vitamin K 3.2µg 80.3µg Cayenne pepper
Tryptophan 0.335mg Bran
Threonine 0.502mg Bran
Isoleucine 0.668mg Bran
Leucine 1.374mg Bran
Lysine 0.76mg Bran
Methionine 0.335mg Bran
Phenylalanine 0.908mg Bran
Valine 0.964mg Bran
Histidine 0.41mg Bran
Saturated Fat 1.328g 3.26g Bran
Monounsaturated Fat 2.376g 2.75g Cayenne pepper
Polyunsaturated fat 2.766g 8.37g Cayenne pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Cayenne pepper
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
46%
Bran
388%
Cayenne pepper
Minerals Daily Need Coverage Score
195%
Bran
125%
Cayenne pepper

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 is lower in Sugar?
Bran
Bran is lower in Sugar (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 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. 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.