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  6. White bread vs. Bran raw

White bread vs. Bran raw — In-Depth Nutrition Comparison

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Important differences between white bread and bran raw

  • White bread has more vitamin B3; however, bran raw has more manganese, phosphorus, vitamin B1, fiber, magnesium, selenium, copper, iron, and zinc.
  • Bran raw's daily need coverage for manganese is 221% more.
  • White bread has 5 times more vitamin B3 than bran raw. White bread has 4.78mg of vitamin B3, while bran raw has 0.934mg.
  • White bread has a higher glycemic index than bran raw.

The food varieties used in the comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Oat bran, raw.

Infographic

White bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 CalciumCalcium +148.3%
Contains more MagnesiumMagnesium +921.7%
Contains more PotassiumPotassium +349.2%
Contains more IronIron +49.9%
Contains more CopperCopper +299%
Contains more ZincZinc +320.3%
Contains more PhosphorusPhosphorus +649%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +950.4%
Contains more SeleniumSelenium +105.5%

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.
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 B3Vitamin B3 +411.8%
Contains more FolateFolate +113.5%
Contains more Vitamin EVitamin E +359.1%
Contains more Vitamin B1Vitamin B1 +119.5%
Contains more Vitamin B5Vitamin B5 +178.7%
Contains more Vitamin B6Vitamin B6 +89.7%
Contains more Vitamin KVitamin K +1500%
Contains more CholineCholine +120.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Bran raw DV% diff.
Manganese 0.536mg 5.63mg 221%
Phosphorus 98mg 734mg 91%
Vitamin B1 0.533mg 1.17mg 53%
Fiber 2.7g 15.4g 51%
Magnesium 23mg 235mg 50%
Selenium 22µg 45.2µg 42%
Copper 0.101mg 0.403mg 34%
Vitamin B3 4.78mg 0.934mg 24%
Iron 3.61mg 5.41mg 23%
Zinc 0.74mg 3.11mg 22%
Sodium 490mg 4mg 21%
Vitamin B5 0.536mg 1.494mg 19%
Protein 8.85g 17.3g 17%
Starch 37.17g 15%
Folate 111µg 52µg 15%
Potassium 126mg 566mg 13%
Calcium 144mg 58mg 9%
Polyunsaturated fat 1.602g 2.766g 8%
Carbs 49.42g 66.22g 6%
Fats 3.33g 7.03g 6%
Vitamin B6 0.087mg 0.165mg 6%
Vitamin E 0.22mg 1.01mg 5%
Monounsaturated fat 0.599g 2.376g 4%
Saturated fat 0.698g 1.328g 3%
Fructose 2.43g 3%
Vitamin K 0.2µg 3.2µg 3%
Choline 14.6mg 32.2mg 3%
Vitamin B2 0.243mg 0.22mg 2%
Calories 266kcal 246kcal 1%
Net carbs 46.72g 50.82g N/A
Sugar 5.67g 1.45g N/A
Trans fat 0.027g N/A
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%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 WaterWater +456%
Contains more ProteinProtein +95.5%
Contains more FatsFats +111.1%
Contains more CarbsCarbs +34%
Contains more OtherOther +46.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 less Sat. FatSaturated fat -47.4%
Contains more Mono. FatMonounsaturated fat +296.7%
Contains more Poly. FatPolyunsaturated fat +72.7%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.