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  6. Sapodilla vs. Bran raw

Sapodilla vs. Bran raw — In-Depth Nutrition Comparison

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What are the main differences between Sapodilla and Bran raw?

  • Sapodilla is richer in Vitamin C, yet Bran raw is richer in Phosphorus, Vitamin B1, Selenium, Iron, Magnesium, Fiber, Copper, Zinc, and Vitamin B5.
  • Bran raw's daily need coverage for Phosphorus is 103% higher.

We used Sapodilla, raw and Oat bran, raw types in this comparison.

Infographic

Sapodilla 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.
Sapodilla
Sapodilla
0
:
10
Bran raw
Bran raw
Contains more Calcium +176.2%
Contains more Iron +576.3%
Contains more Magnesium +1858.3%
Contains more Phosphorus +6016.7%
Contains more Potassium +193.3%
Contains less Sodium -66.7%
Contains more Zinc +3010%
Contains more Copper +368.6%
Contains more Selenium +7433.3%
Sapodilla
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 6% 18% 2% 3% 29% 0% 4%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +176.2%
Contains more Iron +576.3%
Contains more Magnesium +1858.3%
Contains more Phosphorus +6016.7%
Contains more Potassium +193.3%
Contains less Sodium -66.7%
Contains more Zinc +3010%
Contains more Copper +368.6%
Contains more Selenium +7433.3%

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.
Sapodilla
Sapodilla
2
:
9
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +1000%
Contains more Vitamin B3 +367%
Contains more Vitamin B5 +492.9%
Contains more Vitamin B6 +345.9%
Contains more Folate +271.4%
Sapodilla
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 49% 0% 5% 4% 16% 9% 11% 0% 0%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +1000%
Contains more Vitamin B3 +367%
Contains more Vitamin B5 +492.9%
Contains more Vitamin B6 +345.9%
Contains more Folate +271.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sapodilla
Sapodilla
1
:
4
Bran raw
Bran raw
Contains more Water +1090.8%
Contains more Protein +3831.8%
Contains more Fats +539.1%
Contains more Carbs +231.8%
Contains more Other +480%
Sapodilla
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 g
Bran raw
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 Water +1090.8%
Contains more Protein +3831.8%
Contains more Fats +539.1%
Contains more Carbs +231.8%
Contains more Other +480%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sapodilla
Sapodilla
1
:
2
Bran raw
Bran raw
Contains less Saturated Fat -85.4%
Contains more Monounsaturated Fat +356%
Contains more Polyunsaturated fat +25045.5%
Sapodilla
27% 72%
Saturated Fat: 0.194 g
Monounsaturated Fat: 0.521 g
Polyunsaturated fat: 0.011 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -85.4%
Contains more Monounsaturated Fat +356%
Contains more Polyunsaturated fat +25045.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sapodilla Bran raw Opinion
Net carbs 14.66g 50.82g Bran raw
Protein 0.44g 17.3g Bran raw
Fats 1.1g 7.03g Bran raw
Carbs 19.96g 66.22g Bran raw
Calories 83kcal 246kcal Bran raw
Sugar 1.45g Sapodilla
Fiber 5.3g 15.4g Bran raw
Calcium 21mg 58mg Bran raw
Iron 0.8mg 5.41mg Bran raw
Magnesium 12mg 235mg Bran raw
Phosphorus 12mg 734mg Bran raw
Potassium 193mg 566mg Bran raw
Sodium 12mg 4mg Bran raw
Zinc 0.1mg 3.11mg Bran raw
Copper 0.086mg 0.403mg Bran raw
Manganese 5.63mg Bran raw
Selenium 0.6µg 45.2µg Bran raw
Vitamin A 60IU 0IU Sapodilla
Vitamin A RAE 3µg 0µg Sapodilla
Vitamin E 1.01mg Bran raw
Vitamin C 14.7mg 0mg Sapodilla
Vitamin B1 0mg 1.17mg Bran raw
Vitamin B2 0.02mg 0.22mg Bran raw
Vitamin B3 0.2mg 0.934mg Bran raw
Vitamin B5 0.252mg 1.494mg Bran raw
Vitamin B6 0.037mg 0.165mg Bran raw
Folate 14µg 52µg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.005mg 0.335mg Bran raw
Threonine 0.012mg 0.502mg Bran raw
Isoleucine 0.015mg 0.668mg Bran raw
Leucine 0.024mg 1.374mg Bran raw
Lysine 0.039mg 0.76mg Bran raw
Methionine 0.003mg 0.335mg Bran raw
Phenylalanine 0.013mg 0.908mg Bran raw
Valine 0.016mg 0.964mg Bran raw
Histidine 0.016mg 0.41mg Bran raw
Saturated Fat 0.194g 1.328g Sapodilla
Monounsaturated Fat 0.521g 2.376g Bran raw
Polyunsaturated fat 0.011g 2.766g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sapodilla Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
8%
Sapodilla
46%
Bran raw
Minerals Daily Need Coverage Score
10%
Sapodilla
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Sapodilla
Sapodilla is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Sapodilla
Sapodilla is lower in Saturated Fat (difference - 1.134g)
Which food is lower in glycemic index?
Sapodilla
Sapodilla is lower in glycemic index (difference - 19)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 8mg)
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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.