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  6. Bran raw vs. Lamb

Bran raw vs. Lamb — In-Depth Nutrition Comparison

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A recap on the differences between bran raw and lamb

  • Bran raw has more manganese, vitamin B1, phosphorus, fiber, magnesium, iron, and selenium; however, lamb is higher in vitamin B12 and vitamin B3.
  • Bran raw covers your daily manganese needs 244% more than lamb.
  • Bran raw has less saturated fat.
  • The glycemic index of bran raw is higher.

Food varieties used in this article are Oat bran, raw and Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Bran raw vs Lamb 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%
Lamb
Lamb
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Contains more MagnesiumMagnesium +921.7%
Contains more CalciumCalcium +241.2%
Contains more PotassiumPotassium +82.6%
Contains more IronIron +187.8%
Contains more CopperCopper +238.7%
Contains more PhosphorusPhosphorus +290.4%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +25490.9%
Contains more SeleniumSelenium +71.2%
Contains more ZincZinc +43.4%

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%
Lamb
Lamb
5
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% 1.5% 0% 2.8% 25% 58% 125% 40% 30% 319% 12% 14%
Contains more Vitamin EVitamin E +621.4%
Contains more Vitamin B1Vitamin B1 +1070%
Contains more Vitamin B5Vitamin B5 +126.4%
Contains more Vitamin B6Vitamin B6 +26.9%
Contains more FolateFolate +188.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more Vitamin B3Vitamin B3 +613.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +43.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Lamb DV% diff.
Manganese 5.63mg 0.022mg 244%
Vitamin B12 0µg 2.55µg 106%
Vitamin B1 1.17mg 0.1mg 89%
Phosphorus 734mg 188mg 78%
Fiber 15.4g 0g 62%
Magnesium 235mg 23mg 50%
Iron 5.41mg 1.88mg 44%
Vitamin B3 0.934mg 6.66mg 36%
Selenium 45.2µg 26.4µg 34%
Saturated fat 1.328g 8.83g 34%
Cholesterol 0mg 97mg 32%
Copper 0.403mg 0.119mg 32%
Carbs 66.22g 0g 22%
Fats 7.03g 20.94g 21%
Vitamin B5 1.494mg 0.66mg 17%
Monounsaturated fat 2.376g 8.82g 16%
Protein 17.3g 24.52g 14%
Zinc 3.11mg 4.46mg 12%
Choline 32.2mg 93.7mg 11%
Folate 52µg 18µg 9%
Potassium 566mg 310mg 8%
Polyunsaturated fat 2.766g 1.51g 8%
Vitamin E 1.01mg 0.14mg 6%
Calcium 58mg 17mg 4%
Sodium 4mg 72mg 3%
Vitamin B6 0.165mg 0.13mg 3%
Calories 246kcal 294kcal 2%
Vitamin B2 0.22mg 0.25mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin K 3.2µg 4.6µg 1%
Protein per 100 calories 7g 8.3g N/A
Calories per 10 g protein 142kcal 120kcal N/A
Weight per 100 calories 41g 34g N/A
Unsaturated / Saturated Fat ratio 3.9 1.2 N/A
Net carbs 50.82g 0g N/A
Vitamin D* 0 IU 2 IU 0%
Sugar 1.45g 0g N/A
Tryptophan 0.335mg 0.287mg 0%
Threonine 0.502mg 1.05mg 0%
Isoleucine 0.668mg 1.183mg 0%
Leucine 1.374mg 1.908mg 0%
Lysine 0.76mg 2.166mg 0%
Methionine 0.335mg 0.629mg 0%
Phenylalanine 0.908mg 0.998mg 0%
Valine 0.964mg 1.323mg 0%
Histidine 0.41mg 0.777mg 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
Lamb
Lamb
3
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +253.7%
Contains more ProteinProtein +41.7%
Contains more FatsFats +197.9%
Contains more WaterWater +720.2%

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
Lamb
Lamb
1
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Contains less Sat. FatSaturated fat -85%
Contains more Poly. FatPolyunsaturated fat +83.2%
Contains more Mono. FatMonounsaturated fat +271.2%

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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.