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Pita vs. Bran raw — In-Depth Nutrition Comparison

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What are the main differences between pita and bran raw?

  • Pita has less manganese, phosphorus, vitamin B1, fiber, iron, magnesium, copper, vitamin B5, and zinc than bran raw.
  • Bran raw's daily need coverage for manganese is 224% higher.
  • Pita has 134 times more sodium than bran raw. Pita has 536mg of sodium, while bran raw has 4mg.
  • Bran raw has a lower glycemic index than pita.

We used Bread, pita, white, unenriched and Oat bran, raw types in this comparison.

Infographic

Pita 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.
Pita
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 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 +48.3%
Contains more MagnesiumMagnesium +803.8%
Contains more PotassiumPotassium +371.7%
Contains more IronIron +286.4%
Contains more CopperCopper +139.9%
Contains more ZincZinc +270.2%
Contains more PhosphorusPhosphorus +656.7%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +1070.5%

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.
Pita
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% 67% 22% 40% 24% 7.8% 0% 0% 18% 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 B3Vitamin B3 +129.3%
Contains more Vitamin B1Vitamin B1 +338.2%
Contains more Vitamin B2Vitamin B2 +126.8%
Contains more Vitamin B5Vitamin B5 +276.3%
Contains more Vitamin B6Vitamin B6 +385.3%
Contains more FolateFolate +116.7%
~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
Pita
1
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 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 +390.1%
Contains more ProteinProtein +90.1%
Contains more FatsFats +485.8%
Contains more CarbsCarbs +18.9%
Contains more OtherOther +52.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
1
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 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 less Sat. FatSaturated fat -87.5%
Contains more Mono. FatMonounsaturated fat +2162.9%
Contains more Poly. FatPolyunsaturated fat +417%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pita Bran raw DV% diff.
Manganese 0.481mg 5.63mg 224%
Phosphorus 97mg 734mg 91%
Selenium 45.2µg 82%
Vitamin B1 0.267mg 1.17mg 75%
Fiber 2.2g 15.4g 53%
Magnesium 26mg 235mg 50%
Iron 1.4mg 5.41mg 50%
Copper 0.168mg 0.403mg 26%
Sodium 536mg 4mg 23%
Vitamin B5 0.397mg 1.494mg 22%
Zinc 0.84mg 3.11mg 21%
Protein 9.1g 17.3g 16%
Polyunsaturated fat 0.535g 2.766g 15%
Potassium 120mg 566mg 13%
Vitamin B6 0.034mg 0.165mg 10%
Vitamin B2 0.097mg 0.22mg 9%
Fats 1.2g 7.03g 9%
Vitamin B3 2.142mg 0.934mg 8%
Vitamin E 1.01mg 7%
Folate 24µg 52µg 7%
Monounsaturated fat 0.105g 2.376g 6%
Choline 32.2mg 6%
Saturated fat 0.166g 1.328g 5%
Carbs 55.7g 66.22g 4%
Calcium 86mg 58mg 3%
Vitamin K 3.2µg 3%
Calories 275kcal 246kcal 1%
Net carbs 53.5g 50.82g N/A
Sugar 1.45g N/A
Tryptophan 0.105mg 0.335mg 0%
Threonine 0.257mg 0.502mg 0%
Isoleucine 0.349mg 0.668mg 0%
Leucine 0.634mg 1.374mg 0%
Lysine 0.219mg 0.76mg 0%
Methionine 0.16mg 0.335mg 0%
Phenylalanine 0.446mg 0.908mg 0%
Valine 0.394mg 0.964mg 0%
Histidine 0.195mg 0.41mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pita 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
14%
Pita
44%
Bran raw
Minerals Daily Need Coverage Score
36%
Pita
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated fat?
Pita
Pita is lower in Saturated fat (difference - 1.162g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 532mg)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.