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Bran vs. Turkey meat — In-Depth Nutrition Comparison

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Significant differences between bran and turkey meat

  • Bran has more manganese; however, turkey meat is richer in vitamin B3, vitamin B6, vitamin B12, selenium, vitamin B2, zinc, phosphorus, and vitamin B5.
  • Turkey meat covers your daily vitamin B3 needs 59% more than bran.
  • Turkey meat has 69 times less manganese than bran. Bran has 0.964mg of manganese, while turkey meat has 0.014mg.
  • Bran has a higher glycemic index. The glycemic index of bran is 56, while the glycemic index of turkey meat is 0.

Specific food types used in this comparison are Oat bran, cooked and Turkey, whole, meat, and skin, cooked, roasted.

Infographic

Bran vs Turkey meat 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
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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more MagnesiumMagnesium +33.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +6785.7%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +159.8%
Contains more IronIron +23.9%
Contains more CopperCopper +40.9%
Contains more ZincZinc +367.9%
Contains more PhosphorusPhosphorus +87.4%
Contains more SeleniumSelenium +287%

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
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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin B1Vitamin B1 +255.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +726.5%
Contains more Vitamin B3Vitamin B3 +6547.9%
Contains more Vitamin B5Vitamin B5 +336.9%
Contains more Vitamin B6Vitamin B6 +2364%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Bran Turkey meat DV% diff.
Vitamin B3 0.144mg 9.573mg 59%
Protein 3.21g 28.55g 51%
Vitamin B6 0.025mg 0.616mg 45%
Vitamin B12 0µg 1.02µg 43%
Manganese 0.964mg 0.014mg 41%
Selenium 7.7µg 29.8µg 40%
Cholesterol 0mg 109mg 36%
Vitamin B2 0.034mg 0.281mg 19%
Zinc 0.53mg 2.48mg 18%
Choline 87.4mg 16%
Vitamin B5 0.217mg 0.948mg 15%
Phosphorus 119mg 223mg 15%
Polyunsaturated fat 0.339g 2.119g 12%
Fats 0.86g 7.39g 10%
Fiber 2.6g 0g 10%
Vitamin B1 0.16mg 0.045mg 10%
Saturated fat 0.163g 2.155g 9%
Calories 40kcal 189kcal 7%
Monounsaturated fat 0.291g 2.647g 6%
Potassium 92mg 239mg 4%
Sodium 1mg 103mg 4%
Carbs 11.44g 0.06g 4%
Copper 0.066mg 0.093mg 3%
Iron 0.88mg 1.09mg 3%
Vitamin D 0µg 0.4µg 2%
Magnesium 40mg 30mg 2%
Vitamin D 0IU 15IU 2%
Vitamin A 0µg 12µg 1%
Folate 6µg 9µg 1%
Net carbs 8.84g 0.06g N/A
Calcium 10mg 14mg 0%
Vitamin E 0.07mg 0%
Trans fat 0.101g N/A
Tryptophan 0.057mg 0.291mg 0%
Threonine 0.086mg 1.004mg 0%
Isoleucine 0.114mg 0.796mg 0%
Leucine 0.235mg 1.925mg 0%
Lysine 0.13mg 2.282mg 0%
Methionine 0.057mg 0.724mg 0%
Phenylalanine 0.155mg 0.903mg 0%
Valine 0.165mg 0.902mg 0%
Histidine 0.07mg 0.749mg 0%
Omega-3 - EPA 0.008g N/A
Omega-3 - DHA 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more CarbsCarbs +18966.7%
Contains more WaterWater +32.2%
Contains more ProteinProtein +789.4%
Contains more FatsFats +759.3%
~equal in Other ~0.48g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
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
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +809.6%
Contains more Poly. FatPolyunsaturated fat +525.1%

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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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.