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  6. Peanut butter vs. Bran raw

Peanut butter vs. Bran raw — In-Depth Nutrition Comparison

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Differences between peanut butter and bran raw

  • Peanut butter has more vitamin B3, vitamin E, and vitamin B6, while bran raw has more manganese, vitamin B1, selenium, phosphorus, iron, and fiber.
  • Bran raw's daily need coverage for manganese is 172% higher.
  • Bran raw contains 14 times less vitamin B3 than peanut butter. Peanut butter contains 13.112mg of vitamin B3, while bran raw contains 0.934mg.
  • The amount of saturated fat in bran raw is lower.
  • Peanut butter has a lower glycemic index. The glycemic index of peanut butter is 14, while the glycemic index of bran raw is 56.

The food types used in this comparison are Peanut butter, smooth style, without salt and Oat bran, raw.

Infographic

Peanut butter vs Bran raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 more MagnesiumMagnesium +39.9%
Contains more CalciumCalcium +18.4%
Contains more IronIron +210.9%
Contains more ZincZinc +23.9%
Contains more PhosphorusPhosphorus +119.1%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +238.1%
Contains more SeleniumSelenium +1002.4%
~equal in Potassium ~566mg
~equal in Copper ~0.403mg

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 EVitamin E +801%
Contains more Vitamin B3Vitamin B3 +1303.9%
Contains more Vitamin B6Vitamin B6 +167.3%
Contains more FolateFolate +67.3%
Contains more CholineCholine +95.7%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B5Vitamin B5 +31.4%
Contains more Vitamin KVitamin K +966.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 ProteinProtein +28.4%
Contains more FatsFats +630.6%
Contains more CarbsCarbs +196.8%
Contains more WaterWater +432.5%
~equal in Other ~2.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 more Mono. FatMonounsaturated fat +991.8%
Contains more Poly. FatPolyunsaturated fat +353.2%
Contains less Sat. FatSaturated fat -87.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Bran raw DV% diff.
Manganese 1.665mg 5.63mg 172%
Vitamin B1 0.15mg 1.17mg 85%
Vitamin B3 13.112mg 0.934mg 76%
Selenium 4.1µg 45.2µg 75%
Fats 51.36g 7.03g 68%
Polyunsaturated fat 12.535g 2.766g 65%
Monounsaturated fat 25.941g 2.376g 59%
Phosphorus 335mg 734mg 57%
Vitamin E 9.1mg 1.01mg 54%
Iron 1.74mg 5.41mg 46%
Fiber 5g 15.4g 42%
Saturated fat 10.325g 1.328g 41%
Vitamin B6 0.441mg 0.165mg 21%
Calories 598kcal 246kcal 18%
Magnesium 168mg 235mg 16%
Carbs 22.31g 66.22g 15%
Protein 22.21g 17.3g 10%
Folate 87µg 52µg 9%
Vitamin B5 1.137mg 1.494mg 7%
Choline 63mg 32.2mg 6%
Zinc 2.51mg 3.11mg 5%
Copper 0.422mg 0.403mg 2%
Vitamin B2 0.192mg 0.22mg 2%
Vitamin K 0.3µg 3.2µg 2%
Starch 3.56g 1%
Sodium 17mg 4mg 1%
Calcium 49mg 58mg 1%
Net carbs 17.31g 50.82g N/A
Potassium 558mg 566mg 0%
Sugar 10.49g 1.45g N/A
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.335mg 0%
Threonine 0.525mg 0.502mg 0%
Isoleucine 0.616mg 0.668mg 0%
Leucine 1.546mg 1.374mg 0%
Lysine 0.681mg 0.76mg 0%
Methionine 0.265mg 0.335mg 0%
Phenylalanine 1.202mg 0.908mg 0%
Valine 0.782mg 0.964mg 0%
Histidine 0.557mg 0.41mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
60%
Peanut butter
44%
Bran raw
Minerals Daily Need Coverage Score
84%
Peanut butter
195%
Bran raw

Comparison summary

Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 42)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 9.04g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 8.997g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.8)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.