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  6. Brunost vs. Bran

Brunost vs. Bran — In-Depth Nutrition Comparison

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A recap on the differences between brunost and bran

  • Brunost has more vitamin B2, vitamin B12, vitamin B5, phosphorus, calcium, and potassium; however, bran is higher in manganese.
  • Brunost covers your daily vitamin B2 needs 104% more than bran.
  • Bran has less cholesterol.
  • The glycemic index of bran is higher.

Food varieties used in this article are Cheese, gjetost and Oat bran, cooked.

Infographic

Brunost vs Bran 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Bran
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +1431.5%
Contains more CopperCopper +21.2%
Contains more ZincZinc +115.1%
Contains more PhosphorusPhosphorus +273.1%
Contains more SeleniumSelenium +88.3%
Contains more IronIron +69.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +2310%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 111% 0% 79% 319% 15% 201% 63% 303% 0% 3.8%
Bran
Bran
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +96.9%
Contains more Vitamin B2Vitamin B2 +3964.7%
Contains more Vitamin B3Vitamin B3 +464.6%
Contains more Vitamin B5Vitamin B5 +1444.2%
Contains more Vitamin B6Vitamin B6 +984%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +20%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brunost Bran DV% diff.
Vitamin B2 1.382mg 0.034mg 104%
Vitamin B12 2.42µg 0µg 101%
Saturated fat 19.16g 0.163g 86%
Vitamin B5 3.351mg 0.217mg 63%
Phosphorus 444mg 119mg 46%
Fats 29.51g 0.86g 44%
Manganese 0.04mg 0.964mg 40%
Calcium 400mg 10mg 39%
Potassium 1409mg 92mg 39%
Vitamin A 334µg 0µg 37%
Cholesterol 94mg 0mg 31%
Sodium 600mg 1mg 26%
Calories 466kcal 40kcal 21%
Vitamin B6 0.271mg 0.025mg 19%
Monounsaturated fat 7.879g 0.291g 19%
Protein 9.65g 3.21g 13%
Vitamin B1 0.315mg 0.16mg 13%
Selenium 14.5µg 7.7µg 12%
Carbs 42.65g 11.44g 10%
Fiber 0g 2.6g 10%
Magnesium 70mg 40mg 7%
Zinc 1.14mg 0.53mg 6%
Iron 0.52mg 0.88mg 5%
Vitamin B3 0.813mg 0.144mg 4%
Polyunsaturated fat 0.938g 0.339g 4%
Copper 0.08mg 0.066mg 2%
Protein per 100 calories 2.1g 8g N/A
Calories per 10 g protein 483kcal 125kcal N/A
Weight per 100 calories 21g 250g N/A
Unsaturated / Saturated Fat ratio 0.46 3.9 N/A
Net carbs 42.65g 8.84g N/A
Folate 5µg 6µg 0%
Tryptophan 0.135mg 0.057mg 0%
Threonine 0.393mg 0.086mg 0%
Isoleucine 0.519mg 0.114mg 0%
Leucine 0.992mg 0.235mg 0%
Lysine 0.814mg 0.13mg 0%
Methionine 0.318mg 0.057mg 0%
Phenylalanine 0.54mg 0.155mg 0%
Valine 0.765mg 0.165mg 0%
Histidine 0.293mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +200.6%
Contains more FatsFats +3331.4%
Contains more CarbsCarbs +272.8%
Contains more OtherOther +869.4%
Contains more WaterWater +525%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +2607.6%
Contains more Poly. FatPolyunsaturated fat +176.7%
Contains less Sat. FatSaturated fat -99.1%

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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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.