Oat vs. Bran raw — In-Depth Nutrition Comparison
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Differences between Oat and Bran raw
- Oat has more Copper, and Zinc, while Bran raw has more Vitamin B1, Manganese, Phosphorus, Fiber, Magnesium, Iron, and Vitamin B2.
- Bran raw's daily need coverage for Vitamin B1 is 34% higher.
- Bran raw contains 2 times less Copper than Oat. Oat contains 0.626mg of Copper, while Bran raw contains 0.403mg.
The food types used in this comparison are Oats and Oat bran, raw.
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.
| Contains more CopperCopper | +55.3% |
| Contains more ZincZinc | +27.7% |
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +32.8% |
| Contains more PotassiumPotassium | +31.9% |
| Contains more IronIron | +14.6% |
| Contains more PhosphorusPhosphorus | +40.3% |
| Contains more ManganeseManganese | +14.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +53.3% |
| Contains more Vitamin B2Vitamin B2 | +58.3% |
| Contains more Vitamin B5Vitamin B5 | +10.7% |
| Contains more Vitamin B6Vitamin B6 | +38.7% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +25.5% |
| Contains more OtherOther | +68.6% |
~equal in
Protein
~17.3g
~equal in
Fats
~7.03g
~equal in
Carbs
~66.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
~equal in
Saturated Fat
~1.328g
~equal in
Monounsaturated Fat
~2.376g
~equal in
Polyunsaturated fat
~2.766g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 389kcal | 246kcal |
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| Protein | 16.89g | 17.3g |
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| Fats | 6.9g | 7.03g |
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| Net carbs | 55.67g | 50.82g |
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| Carbs | 66.27g | 66.22g |
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| Magnesium | 177mg | 235mg |
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| Calcium | 54mg | 58mg |
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| Potassium | 429mg | 566mg |
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| Iron | 4.72mg | 5.41mg |
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| Sugar | 1.45g |
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| Fiber | 10.6g | 15.4g |
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| Copper | 0.626mg | 0.403mg |
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| Zinc | 3.97mg | 3.11mg |
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| Phosphorus | 523mg | 734mg |
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| Sodium | 2mg | 4mg |
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| Vitamin E | 1.01mg |
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| Manganese | 4.916mg | 5.63mg |
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| Selenium | 45.2µg |
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| Vitamin B1 | 0.763mg | 1.17mg |
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| Vitamin B2 | 0.139mg | 0.22mg |
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| Vitamin B3 | 0.961mg | 0.934mg |
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| Vitamin B5 | 1.349mg | 1.494mg |
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| Vitamin B6 | 0.119mg | 0.165mg |
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| Vitamin K | 3.2µg |
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| Folate | 56µg | 52µg |
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| Choline | 32.2mg |
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| Saturated Fat | 1.217g | 1.328g |
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| Monounsaturated Fat | 2.178g | 2.376g |
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| Polyunsaturated fat | 2.535g | 2.766g |
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| Tryptophan | 0.234mg | 0.335mg |
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| Threonine | 0.575mg | 0.502mg |
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| Isoleucine | 0.694mg | 0.668mg |
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| Leucine | 1.284mg | 1.374mg |
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| Lysine | 0.701mg | 0.76mg |
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| Methionine | 0.312mg | 0.335mg |
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| Phenylalanine | 0.895mg | 0.908mg |
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| Valine | 0.937mg | 0.964mg |
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| Histidine | 0.405mg | 0.41mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
30%
44%
Minerals Daily Need Coverage Score
154%
195%
Comparison summary
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Oat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Oat is lower in Saturated Fat (difference - 0.111g)
Which food is lower in glycemic index?
Bran raw is lower in glycemic index (difference - 3)
Which food is cheaper?
Bran raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)