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  6. Bran raw vs. Roquefort

Bran raw vs. Roquefort — In-Depth Nutrition Comparison

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Important differences between bran raw and roquefort

  • Bran raw has more manganese, vitamin B1, fiber, iron, selenium, phosphorus, and magnesium; however, roquefort has more calcium.
  • Bran raw's daily need coverage for manganese is 243% more.
  • Bran raw is lower in saturated fat.
  • Bran raw has a higher glycemic index than roquefort.

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

Infographic

Bran raw vs Roquefort 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 79%
Contains more MagnesiumMagnesium +683.3%
Contains more PotassiumPotassium +522%
Contains more IronIron +866.1%
Contains more CopperCopper +1085.3%
Contains more ZincZinc +49.5%
Contains more PhosphorusPhosphorus +87.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +18666.7%
Contains more SeleniumSelenium +211.7%
Contains more CalciumCalcium +1041.4%

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.
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%
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% 98% 0% 10% 135% 14% 104% 29% 80% 0% 37%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2825%
Contains more Vitamin B3Vitamin B3 +27.2%
Contains more Vitamin B6Vitamin B6 +33.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +166.4%
Contains more Vitamin B5Vitamin B5 +15.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Folate ~49µg

All nutrients comparison - raw data values

Nutrient Bran raw Roquefort DV% diff.
Manganese 5.63mg 0.03mg 243%
Vitamin B1 1.17mg 0.04mg 94%
Saturated fat 1.328g 19.263g 82%
Sodium 4mg 1809mg 78%
Fiber 15.4g 0g 62%
Iron 5.41mg 0.56mg 61%
Calcium 58mg 662mg 60%
Selenium 45.2µg 14.5µg 56%
Magnesium 235mg 30mg 49%
Phosphorus 734mg 392mg 49%
Copper 0.403mg 0.034mg 41%
Fats 7.03g 30.64g 36%
Vitamin A 0µg 294µg 33%
Cholesterol 0mg 90mg 30%
Vitamin B2 0.22mg 0.586mg 28%
Vitamin B12 0µg 0.64µg 27%
Carbs 66.22g 2g 21%
Monounsaturated fat 2.376g 8.474g 15%
Potassium 566mg 91mg 14%
Polyunsaturated fat 2.766g 1.32g 10%
Zinc 3.11mg 2.08mg 9%
Protein 17.3g 21.54g 8%
Vitamin E 1.01mg 7%
Calories 246kcal 369kcal 6%
Choline 32.2mg 6%
Vitamin B5 1.494mg 1.731mg 5%
Vitamin B6 0.165mg 0.124mg 3%
Vitamin K 3.2µg 3%
Vitamin B3 0.934mg 0.734mg 1%
Folate 52µg 49µg 1%
Protein per 100 calories 7g 5.8g N/A
Calories per 10 g protein 142kcal 171kcal N/A
Weight per 100 calories 41g 27g N/A
Unsaturated / Saturated Fat ratio 3.9 0.51 N/A
Net carbs 50.82g 2g N/A
Sugar 1.45g N/A
Tryptophan 0.335mg 0.303mg 0%
Threonine 0.502mg 0.965mg 0%
Isoleucine 0.668mg 1.217mg 0%
Leucine 1.374mg 2.114mg 0%
Lysine 0.76mg 1.848mg 0%
Methionine 0.335mg 0.558mg 0%
Phenylalanine 0.908mg 1.023mg 0%
Valine 0.964mg 1.614mg 0%
Histidine 0.41mg 0.602mg 0%

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
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 g
Contains more CarbsCarbs +3211%
Contains more ProteinProtein +24.5%
Contains more FatsFats +335.8%
Contains more WaterWater +501.2%
Contains more OtherOther +122.1%

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
66% 29% 5%
Saturated fat: Sat. Fat 19.263 g
Monounsaturated fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Poly. FatPolyunsaturated fat +109.5%
Contains more Mono. FatMonounsaturated fat +256.6%

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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.