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Tart vs. Bran raw — In-Depth Nutrition Comparison

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Important differences between tart and bran raw

  • Tart has more vitamin B2 and vitamin A; however, bran raw has more phosphorus, vitamin B1, selenium, fiber, magnesium, copper, zinc, and iron.
  • Bran raw's daily need coverage for phosphorus is 92% more.
  • Bran raw has a higher glycemic index than tart.

The food varieties used in the comparison are Breakfast tart, low fat and Oat bran, raw.

Infographic

Tart 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.
Tart
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
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 MagnesiumMagnesium +434.1%
Contains more CalciumCalcium +31.8%
Contains more PotassiumPotassium +757.6%
Contains more IronIron +58.2%
Contains more CopperCopper +452.1%
Contains more ZincZinc +1010.7%
Contains more PhosphorusPhosphorus +689.2%
Contains less SodiumSodium -98.9%
Contains more SeleniumSelenium +250.4%

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.
Tart
6
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% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +149.5%
Contains more Vitamin B3Vitamin B3 +306.9%
Contains more Vitamin B6Vitamin B6 +130.3%
Contains more FolateFolate +92.3%
Contains more Vitamin EVitamin E +90.6%
Contains more Vitamin B1Vitamin B1 +310.5%
Contains more Vitamin KVitamin K +700%
Contains more CholineCholine +283.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tart
2
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 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 CarbsCarbs +16%
Contains more WaterWater +83.8%
Contains more ProteinProtein +333.6%
Contains more FatsFats +17.4%
Contains more OtherOther +145.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tart
1
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 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 more Mono. FatMonounsaturated fat +40.5%
Contains more Poly. FatPolyunsaturated fat +215%
~equal in Saturated fat ~1.328g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tart Bran raw DV% diff.
Manganese 5.63mg 245%
Phosphorus 93mg 734mg 92%
Vitamin B1 0.285mg 1.17mg 74%
Selenium 12.9µg 45.2µg 59%
Fiber 1.5g 15.4g 56%
Magnesium 44mg 235mg 45%
Copper 0.073mg 0.403mg 37%
Vitamin A 285µg 0µg 32%
Vitamin B5 1.494mg 30%
Protein 3.99g 17.3g 27%
Zinc 0.28mg 3.11mg 26%
Vitamin B2 0.549mg 0.22mg 25%
Iron 3.42mg 5.41mg 25%
Vitamin B3 3.8mg 0.934mg 18%
Vitamin B6 0.38mg 0.165mg 17%
Sodium 361mg 4mg 16%
Potassium 66mg 566mg 15%
Polyunsaturated fat 0.878g 2.766g 13%
Folate 100µg 52µg 12%
Calories 372kcal 246kcal 6%
Vitamin C 3.8mg 0mg 4%
Carbs 76.8g 66.22g 4%
Choline 8.4mg 32.2mg 4%
Vitamin E 0.53mg 1.01mg 3%
Monounsaturated fat 3.338g 2.376g 2%
Fats 5.99g 7.03g 2%
Vitamin K 0.4µg 3.2µg 2%
Calcium 44mg 58mg 1%
Net carbs 75.3g 50.82g N/A
Sugar 4.87g 1.45g N/A
Saturated fat 1.393g 1.328g 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tart 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
43%
Tart
44%
Bran raw
Minerals Daily Need Coverage Score
37%
Tart
195%
Bran raw

Comparison summary

Which food is lower in glycemic index?
Tart
Tart is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 3.42g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 357mg)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 0.065g)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.