Semolina vs. Bran raw — In-Depth Nutrition Comparison
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How are semolina and bran raw different?
- Semolina is higher in vitamin B3 and vitamin B6; however, bran raw is richer in manganese, phosphorus, vitamin B1, iron, fiber, magnesium, selenium, and zinc.
- Daily need coverage for manganese for bran raw is 200% higher.
- Semolina contains 5 times more vitamin B3 than bran raw. While semolina contains 5.048mg of vitamin B3, bran raw contains only 0.934mg.
Rice, white, long-grain, parboiled, unenriched, dry and Oat bran, raw are the varieties used in this article.
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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 CalciumCalcium | +22.4% |
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +770.4% |
| Contains more PotassiumPotassium | +225.3% |
| Contains more IronIron | +631.1% |
| Contains more CopperCopper | +41.9% |
| Contains more ZincZinc | +204.9% |
| Contains more PhosphorusPhosphorus | +379.7% |
| Contains more ManganeseManganese | +444% |
| Contains more SeleniumSelenium | +127.1% |
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.
| Contains more Vitamin B3Vitamin B3 | +440.5% |
| Contains more Vitamin B6Vitamin B6 | +173.9% |
| Contains more Vitamin EVitamin E | +3266.7% |
| Contains more Vitamin B1Vitamin B1 | +422.3% |
| Contains more Vitamin B2Vitamin B2 | +340% |
| Contains more Vitamin B5Vitamin B5 | +122.3% |
| Contains more Vitamin KVitamin K | +3100% |
| Contains more FolateFolate | +550% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.035mg | 5.63mg | 200% |
| Phosphorus | 153mg | 734mg | 83% |
| Vitamin B1 | 0.224mg | 1.17mg | 79% |
| Iron | 0.74mg | 5.41mg | 58% |
| Fiber | 1.8g | 15.4g | 54% |
| Magnesium | 27mg | 235mg | 50% |
| Selenium | 19.9µg | 45.2µg | 46% |
| Starch | 68.29g | 28% | |
| Vitamin B3 | 5.048mg | 0.934mg | 26% |
| Vitamin B6 | 0.452mg | 0.165mg | 22% |
| Protein | 7.51g | 17.3g | 20% |
| Zinc | 1.02mg | 3.11mg | 19% |
| Vitamin B5 | 0.672mg | 1.494mg | 16% |
| Polyunsaturated fat | 0.322g | 2.766g | 16% |
| Copper | 0.284mg | 0.403mg | 13% |
| Vitamin B2 | 0.05mg | 0.22mg | 13% |
| Potassium | 174mg | 566mg | 12% |
| Folate | 8µg | 52µg | 11% |
| Fats | 1.03g | 7.03g | 9% |
| Vitamin E | 0.03mg | 1.01mg | 7% |
| Choline | 32.2mg | 6% | |
| Calories | 374kcal | 246kcal | 6% |
| Carbs | 80.89g | 66.22g | 5% |
| Saturated fat | 0.294g | 1.328g | 5% |
| Monounsaturated fat | 0.258g | 2.376g | 5% |
| Vitamin K | 0.1µg | 3.2µg | 3% |
| Calcium | 71mg | 58mg | 1% |
| Net carbs | 79.09g | 50.82g | N/A |
| Sugar | 0.33g | 1.45g | N/A |
| Sodium | 2mg | 4mg | 0% |
| Tryptophan | 0.103mg | 0.335mg | 0% |
| Threonine | 0.271mg | 0.502mg | 0% |
| Isoleucine | 0.339mg | 0.668mg | 0% |
| Leucine | 0.656mg | 1.374mg | 0% |
| Lysine | 0.215mg | 0.76mg | 0% |
| Methionine | 0.183mg | 0.335mg | 0% |
| Phenylalanine | 0.398mg | 0.908mg | 0% |
| Valine | 0.47mg | 0.964mg | 0% |
| Histidine | 0.185mg | 0.41mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +22.2% |
| Contains more WaterWater | +50.5% |
| Contains more ProteinProtein | +130.4% |
| Contains more FatsFats | +582.5% |
| Contains more OtherOther | +308.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -77.9% |
| Contains more Mono. FatMonounsaturated fat | +820.9% |
| Contains more Poly. FatPolyunsaturated fat | +759% |