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  6. Bran raw vs. Egg

Bran raw vs. Egg — In-Depth Nutrition Comparison

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Important differences between bran raw and eggs

  • Bran raw has more manganese, vitamin B1, phosphorus, fiber, magnesium, and iron; however, eggs have more copper, choline, and vitamin B12.
  • Bran raw's daily need coverage for manganese is 244% more.
  • Bran raw has a higher glycemic index than eggs.

The food varieties used in the comparison are Oat bran, raw and Egg, whole, cooked, hard-boiled.

Infographic

Bran raw vs Egg infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Egg
Egg
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +2250%
Contains more CalciumCalcium +16%
Contains more PotassiumPotassium +349.2%
Contains more IronIron +354.6%
Contains more ZincZinc +196.2%
Contains more PhosphorusPhosphorus +326.7%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +21553.8%
Contains more SeleniumSelenium +46.8%
Contains more CopperCopper +396.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
Egg
Egg
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% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Contains more Vitamin B1Vitamin B1 +1672.7%
Contains more Vitamin B3Vitamin B3 +1359.4%
Contains more Vitamin B6Vitamin B6 +36.4%
Contains more Vitamin KVitamin K +966.7%
Contains more FolateFolate +18.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +133.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~1.03mg
~equal in Vitamin B5 ~1.398mg

All nutrients comparison - raw data values

Nutrient Bran raw Egg DV% diff.
Manganese 5.63mg 0.026mg 244%
Copper 0.403mg 2mg 177%
Cholesterol 0mg 373mg 124%
Vitamin B1 1.17mg 0.066mg 92%
Phosphorus 734mg 172mg 80%
Fiber 15.4g 0g 62%
Magnesium 235mg 10mg 54%
Iron 5.41mg 1.19mg 53%
Choline 32.2mg 293.8mg 48%
Vitamin B12 0µg 1.11µg 46%
Selenium 45.2µg 30.8µg 26%
Vitamin B2 0.22mg 0.513mg 23%
Carbs 66.22g 1.12g 22%
Zinc 3.11mg 1.05mg 19%
Vitamin A 0µg 149µg 17%
Potassium 566mg 126mg 13%
Vitamin D* 0 IU 87 IU 11%
Vitamin D 0µg 2.2µg 11%
Protein 17.3g 12.58g 9%
Saturated fat 1.328g 3.267g 9%
Polyunsaturated fat 2.766g 1.414g 9%
Fats 7.03g 10.61g 6%
Calories 246kcal 155kcal 5%
Sodium 4mg 124mg 5%
Vitamin B3 0.934mg 0.064mg 5%
Monounsaturated fat 2.376g 4.077g 4%
Vitamin B6 0.165mg 0.121mg 3%
Vitamin B5 1.494mg 1.398mg 2%
Vitamin K 3.2µg 0.3µg 2%
Folate 52µg 44µg 2%
Calcium 58mg 50mg 1%
Protein per 100 calories 7g 8.1g N/A
Calories per 10 g protein 142kcal 123kcal N/A
Weight per 100 calories 41g 65g N/A
Unsaturated / Saturated Fat ratio 3.9 1.7 N/A
Net carbs 50.82g 1.12g N/A
Sugar 1.45g 1.12g N/A
Vitamin E 1.01mg 1.03mg 0%
Tryptophan 0.335mg 0.153mg 0%
Threonine 0.502mg 0.604mg 0%
Isoleucine 0.668mg 0.686mg 0%
Leucine 1.374mg 1.075mg 0%
Lysine 0.76mg 0.904mg 0%
Methionine 0.335mg 0.392mg 0%
Phenylalanine 0.908mg 0.668mg 0%
Valine 0.964mg 0.767mg 0%
Histidine 0.41mg 0.298mg 0%
Omega-3 (EPA) 0g 0.005g N/A
Omega-3 (DHA) 0g 0.038g 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
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +37.5%
Contains more CarbsCarbs +5812.5%
Contains more FatsFats +50.9%
Contains more WaterWater +1039.2%

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
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -59.4%
Contains more Poly. FatPolyunsaturated fat +95.6%
Contains more Mono. FatMonounsaturated fat +71.6%

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.