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  6. Bran raw vs. Cheese

Bran raw vs. Cheese — In-Depth Nutrition Comparison

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Important differences between bran raw and cheese

  • Bran raw has more manganese, vitamin B1, iron, fiber, magnesium, copper, and phosphorus; however, cheese has more calcium and vitamin B12.
  • Bran raw's daily need coverage for manganese is 244% more.
  • Bran raw is lower in saturated fat.
  • Bran raw has a higher glycemic index than cheese.

The food varieties used in the comparison are Oat bran, raw and Cheese, cheddar.

Infographic

Bran raw vs Cheese 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Cheese
Cheese
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +770.4%
Contains more PotassiumPotassium +644.7%
Contains more IronIron +3764.3%
Contains more CopperCopper +1243.3%
Contains more PhosphorusPhosphorus +61.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +20751.9%
Contains more SeleniumSelenium +58.6%
Contains more CalciumCalcium +1124.1%
Contains more ZincZinc +17%

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% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Cheese
Cheese
4
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% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin EVitamin E +42.3%
Contains more Vitamin B1Vitamin B1 +3934.5%
Contains more Vitamin B3Vitamin B3 +1483.1%
Contains more Vitamin B5Vitamin B5 +264.4%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +92.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +94.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Bran raw Cheese DV% diff.
Manganese 5.63mg 0.027mg 244%
Vitamin B1 1.17mg 0.029mg 95%
Saturated fat 1.328g 18.867g 80%
Iron 5.41mg 0.14mg 66%
Calcium 58mg 710mg 65%
Fiber 15.4g 0g 62%
Magnesium 235mg 27mg 50%
Vitamin B12 0µg 1.1µg 46%
Copper 0.403mg 0.03mg 41%
Fats 7.03g 33.31g 40%
Phosphorus 734mg 455mg 40%
Vitamin A 0µg 330µg 37%
Cholesterol 0mg 99mg 33%
Selenium 45.2µg 28.5µg 30%
Sodium 4mg 653mg 28%
Vitamin B5 1.494mg 0.41mg 22%
Carbs 66.22g 3.09g 21%
Monounsaturated fat 2.376g 9.246g 17%
Vitamin B2 0.22mg 0.428mg 16%
Potassium 566mg 76mg 14%
Protein 17.3g 22.87g 11%
Polyunsaturated fat 2.766g 1.421g 9%
Calories 246kcal 404kcal 8%
Vitamin B6 0.165mg 0.066mg 8%
Folate 52µg 27µg 6%
Zinc 3.11mg 3.64mg 5%
Vitamin B3 0.934mg 0.059mg 5%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Choline 32.2mg 16.5mg 3%
Vitamin E 1.01mg 0.71mg 2%
Vitamin K 3.2µg 2.4µg 1%
Protein per 100 calories 7g 5.7g N/A
Calories per 10 g protein 142kcal 177kcal N/A
Weight per 100 calories 41g 25g N/A
Unsaturated / Saturated Fat ratio 3.9 0.57 N/A
Net carbs 50.82g 3.09g N/A
Sugar 1.45g 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.335mg 0.547mg 0%
Threonine 0.502mg 1.044mg 0%
Isoleucine 0.668mg 1.206mg 0%
Leucine 1.374mg 1.939mg 0%
Lysine 0.76mg 1.025mg 0%
Methionine 0.335mg 0.547mg 0%
Phenylalanine 0.908mg 1.074mg 0%
Valine 0.964mg 1.404mg 0%
Histidine 0.41mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +2043%
Contains more ProteinProtein +32.2%
Contains more FatsFats +373.8%
Contains more WaterWater +465.2%
Contains more OtherOther +27.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -93%
Contains more Poly. FatPolyunsaturated fat +94.7%
Contains more Mono. FatMonounsaturated fat +289.1%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.