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  6. Pico de gallo vs. Bran raw

Pico de gallo vs. Bran raw — In-Depth Nutrition Comparison

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Significant differences between pico de gallo and bran raw

  • Pico de gallo has more vitamin A; however, bran raw is richer in iron and calcium.
  • Bran raw covers your daily iron needs 68% more than pico de gallo.
  • Bran raw contains less sodium.

Specific food types used in this comparison are PACE, Pico De Gallo and Oat bran, raw.

Infographic

Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
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 CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -99.1%

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pico de gallo Bran raw DV% diff.
Manganese 5.63mg 245%
Phosphorus 734mg 105%
Vitamin B1 1.17mg 98%
Selenium 45.2µg 82%
Iron 0mg 5.41mg 68%
Fiber 15.4g 62%
Magnesium 235mg 56%
Copper 0.403mg 45%
Protein 0g 17.3g 35%
Vitamin B5 1.494mg 30%
Zinc 3.11mg 28%
Sodium 469mg 4mg 20%
Carbs 9.38g 66.22g 19%
Polyunsaturated fat 2.766g 18%
Potassium 566mg 17%
Vitamin B2 0.22mg 17%
Folate 52µg 13%
Vitamin B6 0.165mg 13%
Calories 31kcal 246kcal 11%
Fats 0g 7.03g 11%
Vitamin E 1.01mg 7%
Vitamin B3 0.934mg 6%
Calcium 0mg 58mg 6%
Choline 32.2mg 6%
Saturated fat 0g 1.328g 6%
Monounsaturated fat 2.376g 6%
Vitamin C 3.8mg 0mg 4%
Vitamin K 3.2µg 3%
Net carbs 9.38g 50.82g N/A
Sugar 6.25g 1.45g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 +1243.5%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +606%
Contains more OtherOther +10.7%

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 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.