Pork vs. Bran raw — In-Depth Nutrition Comparison
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A recap on differences between pork and bran raw
- Pork has more vitamin B12 and vitamin B3; however, bran raw is higher in manganese, phosphorus, fiber, iron, magnesium, copper, and vitamin B1.
- Bran raw covers your daily manganese needs 244% more than pork.
- Bran raw has less cholesterol.
- The glycemic index of bran raw is higher.
Food varieties used in this article are Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Oat bran, raw.
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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 MagnesiumMagnesium | +739.3% |
| Contains more CalciumCalcium | +205.3% |
| Contains more PotassiumPotassium | +33.8% |
| Contains more IronIron | +521.8% |
| Contains more CopperCopper | +452.1% |
| Contains more ZincZinc | +30.1% |
| Contains more PhosphorusPhosphorus | +198.4% |
| Contains less SodiumSodium | -93.5% |
| Contains more ManganeseManganese | +62455.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +45.9% |
| Contains more Vitamin B3Vitamin B3 | +439.3% |
| Contains more Vitamin B6Vitamin B6 | +181.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +191.6% |
| Contains more Vitamin EVitamin E | +248.3% |
| Contains more Vitamin B1Vitamin B1 | +33.4% |
| Contains more Vitamin B5Vitamin B5 | +114% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +940% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.009mg | 5.63mg | 244% |
| Phosphorus | 246mg | 734mg | 70% |
| Fiber | 0g | 15.4g | 62% |
| Iron | 0.87mg | 5.41mg | 57% |
| Magnesium | 28mg | 235mg | 49% |
| Copper | 0.073mg | 0.403mg | 37% |
| Vitamin B12 | 0.7µg | 0µg | 29% |
| Cholesterol | 80mg | 0mg | 27% |
| Vitamin B3 | 5.037mg | 0.934mg | 26% |
| Vitamin B1 | 0.877mg | 1.17mg | 24% |
| Vitamin B6 | 0.464mg | 0.165mg | 23% |
| Carbs | 0g | 66.22g | 22% |
| Protein | 27.32g | 17.3g | 20% |
| Saturated fat | 5.23g | 1.328g | 18% |
| Vitamin B5 | 0.698mg | 1.494mg | 16% |
| Folate | 5µg | 52µg | 12% |
| Fats | 13.92g | 7.03g | 11% |
| Choline | 93.9mg | 32.2mg | 11% |
| Monounsaturated fat | 6.19g | 2.376g | 10% |
| Polyunsaturated fat | 1.2g | 2.766g | 10% |
| Vitamin B2 | 0.321mg | 0.22mg | 8% |
| Vitamin D | 53IU | 0IU | 7% |
| Zinc | 2.39mg | 3.11mg | 7% |
| Vitamin D | 1.3µg | 0µg | 7% |
| Vitamin E | 0.29mg | 1.01mg | 5% |
| Potassium | 423mg | 566mg | 4% |
| Calcium | 19mg | 58mg | 4% |
| Vitamin K | 0µg | 3.2µg | 3% |
| Sodium | 62mg | 4mg | 3% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Calories | 242kcal | 246kcal | 0% |
| Net carbs | 0g | 50.82g | N/A |
| Sugar | 0g | 1.45g | N/A |
| Vitamin A | 2µg | 0µg | 0% |
| Selenium | 45.3µg | 45.2µg | 0% |
| Tryptophan | 0.338mg | 0.335mg | 0% |
| Threonine | 1.234mg | 0.502mg | 0% |
| Isoleucine | 1.26mg | 0.668mg | 0% |
| Leucine | 2.177mg | 1.374mg | 0% |
| Lysine | 2.446mg | 0.76mg | 0% |
| Methionine | 0.712mg | 0.335mg | 0% |
| Phenylalanine | 1.086mg | 0.908mg | 0% |
| Valine | 1.473mg | 0.964mg | 0% |
| Histidine | 1.067mg | 0.41mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +57.9% |
| Contains more FatsFats | +98% |
| Contains more WaterWater | +783.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +225.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +160.5% |
| Contains less Sat. FatSaturated fat | -74.6% |
| Contains more Poly. FatPolyunsaturated fat | +130.5% |