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  6. Orange juice vs. Bran raw

Orange juice vs. Bran raw — In-Depth Nutrition Comparison

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How are orange juice and bran raw different?

  • Orange juice is higher in vitamin C; however, bran raw is richer in manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, and zinc.
  • Daily need coverage for manganese for bran raw is 244% higher.

Orange juice, raw and Oat bran, raw are the varieties used in this article.

Infographic

Orange juice vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +2036.4%
Contains more CalciumCalcium +427.3%
Contains more PotassiumPotassium +183%
Contains more IronIron +2605%
Contains more CopperCopper +815.9%
Contains more ZincZinc +6120%
Contains more PhosphorusPhosphorus +4217.6%
Contains more ManganeseManganese +40114.3%
Contains more SeleniumSelenium +45100%

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.
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2425%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +633.3%
Contains more Vitamin B3Vitamin B3 +133.5%
Contains more Vitamin B5Vitamin B5 +686.3%
Contains more Vitamin B6Vitamin B6 +312.5%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +73.3%
Contains more CholineCholine +419.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Bran raw DV% diff.
Manganese 0.014mg 5.63mg 244%
Phosphorus 17mg 734mg 102%
Vitamin B1 0.09mg 1.17mg 90%
Selenium 0.1µg 45.2µg 82%
Iron 0.2mg 5.41mg 65%
Fiber 0.2g 15.4g 61%
Vitamin C 50mg 0mg 56%
Magnesium 11mg 235mg 53%
Copper 0.044mg 0.403mg 40%
Protein 0.7g 17.3g 33%
Zinc 0.05mg 3.11mg 28%
Vitamin B5 0.19mg 1.494mg 26%
Carbs 10.4g 66.22g 19%
Polyunsaturated fat 0.04g 2.766g 18%
Vitamin B2 0.03mg 0.22mg 15%
Potassium 200mg 566mg 11%
Fats 0.2g 7.03g 11%
Vitamin B6 0.04mg 0.165mg 10%
Calories 45kcal 246kcal 10%
Vitamin E 0.04mg 1.01mg 6%
Folate 30µg 52µg 6%
Saturated fat 0.024g 1.328g 6%
Monounsaturated fat 0.036g 2.376g 6%
Calcium 11mg 58mg 5%
Choline 6.2mg 32.2mg 5%
Vitamin K 0.1µg 3.2µg 3%
Vitamin B3 0.4mg 0.934mg 3%
Vitamin A 10µg 0µg 1%
Net carbs 10.2g 50.82g N/A
Sugar 8.4g 1.45g N/A
Sodium 1mg 4mg 0%
Tryptophan 0.002mg 0.335mg 0%
Threonine 0.008mg 0.502mg 0%
Isoleucine 0.008mg 0.668mg 0%
Leucine 0.013mg 1.374mg 0%
Lysine 0.009mg 0.76mg 0%
Methionine 0.003mg 0.335mg 0%
Phenylalanine 0.009mg 0.908mg 0%
Valine 0.011mg 0.964mg 0%
Histidine 0.003mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
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
Contains more WaterWater +1248.1%
Contains more ProteinProtein +2371.4%
Contains more FatsFats +3415%
Contains more CarbsCarbs +536.7%
Contains more OtherOther +625%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +6500%
Contains more Poly. FatPolyunsaturated fat +6815%

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.