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Veal vs. Bran raw — In-Depth Nutrition Comparison

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What are the main differences between veal and bran raw?

  • Veal is richer in vitamin B12 and vitamin B3, yet bran raw is richer in manganese, vitamin B1, phosphorus, fiber, selenium, iron, and magnesium.
  • Bran raw's daily need coverage for manganese is 243% higher.
  • Bran raw contains less cholesterol.
  • Veal has a lower glycemic index than bran raw.

We used Veal, ground, cooked, broiled and Oat bran, raw types in this comparison.

Infographic

Veal vs Bran raw infographic
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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.
Veal
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 5.1% 30% 37% 34% 106% 93% 11% 4.6% 75%
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 ZincZinc +24.4%
Contains more MagnesiumMagnesium +879.2%
Contains more CalciumCalcium +241.2%
Contains more PotassiumPotassium +68%
Contains more IronIron +446.5%
Contains more CopperCopper +291.3%
Contains more PhosphorusPhosphorus +238.2%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +15985.7%
Contains more SeleniumSelenium +229.9%

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.
Veal
5
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% 3% 0% 18% 62% 151% 70% 90% 159% 3% 8.3% 52%
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 B2Vitamin B2 +22.7%
Contains more Vitamin B3Vitamin B3 +759.7%
Contains more Vitamin B6Vitamin B6 +136.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +195%
Contains more Vitamin EVitamin E +573.3%
Contains more Vitamin B1Vitamin B1 +1571.4%
Contains more Vitamin B5Vitamin B5 +28.8%
Contains more Vitamin KVitamin K +166.7%
Contains more FolateFolate +372.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Veal
3
24% 8% 67%
Protein: 24.38 g
Fats: 7.56 g
Carbs: 0 g
Water: 66.76 g
Other: 1.3 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 ProteinProtein +40.9%
Contains more WaterWater +919.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +123.1%
~equal in Fats ~7.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Veal
1
47% 44% 9%
Saturated fat: Sat. Fat 3.04 g
Monounsaturated fat: Mono. Fat 2.84 g
Polyunsaturated fat: Poly. Fat 0.55 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 +19.5%
Contains less Sat. FatSaturated fat -56.3%
Contains more Poly. FatPolyunsaturated fat +402.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Veal Bran raw DV% diff.
Manganese 0.035mg 5.63mg 243%
Vitamin B1 0.07mg 1.17mg 92%
Phosphorus 217mg 734mg 74%
Fiber 0g 15.4g 62%
Selenium 13.7µg 45.2µg 57%
Iron 0.99mg 5.41mg 55%
Vitamin B12 1.27µg 0µg 53%
Magnesium 24mg 235mg 50%
Vitamin B3 8.03mg 0.934mg 44%
Cholesterol 103mg 0mg 34%
Copper 0.103mg 0.403mg 33%
Carbs 0g 66.22g 22%
Vitamin B6 0.39mg 0.165mg 17%
Polyunsaturated fat 0.55g 2.766g 15%
Protein 24.38g 17.3g 14%
Choline 95mg 32.2mg 11%
Folate 11µg 52µg 10%
Saturated fat 3.04g 1.328g 8%
Vitamin B5 1.16mg 1.494mg 7%
Potassium 337mg 566mg 7%
Zinc 3.87mg 3.11mg 7%
Vitamin E 0.15mg 1.01mg 6%
Calories 172kcal 246kcal 4%
Vitamin B2 0.27mg 0.22mg 4%
Calcium 17mg 58mg 4%
Sodium 83mg 4mg 3%
Vitamin K 1.2µg 3.2µg 2%
Monounsaturated fat 2.84g 2.376g 1%
Fats 7.56g 7.03g 1%
Net carbs 0g 50.82g N/A
Sugar 0g 1.45g N/A
Tryptophan 0.247mg 0.335mg 0%
Threonine 1.065mg 0.502mg 0%
Isoleucine 1.201mg 0.668mg 0%
Leucine 1.94mg 1.374mg 0%
Lysine 2.009mg 0.76mg 0%
Methionine 0.569mg 0.335mg 0%
Phenylalanine 0.984mg 0.908mg 0%
Valine 1.347mg 0.964mg 0%
Histidine 0.885mg 0.41mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veal 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
47%
Veal
44%
Bran raw
Minerals Daily Need Coverage Score
41%
Veal
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Veal
Veal is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Veal
Veal is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 103mg)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 79mg)
Which food is lower in Saturated fat?
Bran raw
Bran raw is lower in Saturated fat (difference - 1.712g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.2)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
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. Veal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175291/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.