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  6. Bran raw vs. Oats

Bran raw vs. Oats — In-Depth Nutrition Comparison

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Differences between bran raw and oats

  • Bran raw has more vitamin B1, manganese, phosphorus, fiber, magnesium, iron, and vitamin B2, while oats have more copper and zinc.
  • Bran raw's daily need coverage for vitamin B1 is 34% higher.
  • Oats contain 2 times less vitamin B2 than bran raw. Bran raw contains 0.22mg of vitamin B2, while oats contain 0.139mg.

The food types used in this comparison are Oat bran, raw and Oats.

Infographic

Bran raw vs Oats infographic
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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%
Oats
Oats
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more MagnesiumMagnesium +32.8%
Contains more PotassiumPotassium +31.9%
Contains more IronIron +14.6%
Contains more PhosphorusPhosphorus +40.3%
Contains more ManganeseManganese +14.5%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +55.3%
Contains more ZincZinc +27.7%
Contains less SodiumSodium -50%
~equal in Calcium ~54mg

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%
Oats
Oats
0
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% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +58.3%
Contains more Vitamin B6Vitamin B6 +38.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~0.961mg
~equal in Vitamin B5 ~1.349mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~56µg

All nutrients comparison - raw data values

Nutrient Bran raw Oats DV% diff.
Selenium 45.2µg 82%
Vitamin B1 1.17mg 0.763mg 34%
Manganese 5.63mg 4.916mg 31%
Phosphorus 734mg 523mg 30%
Copper 0.403mg 0.626mg 25%
Fiber 15.4g 10.6g 19%
Magnesium 235mg 177mg 14%
Iron 5.41mg 4.72mg 9%
Zinc 3.11mg 3.97mg 8%
Calories 246kcal 389kcal 7%
Vitamin E 1.01mg 7%
Vitamin B2 0.22mg 0.139mg 6%
Choline 32.2mg 6%
Potassium 566mg 429mg 4%
Vitamin B6 0.165mg 0.119mg 4%
Vitamin B5 1.494mg 1.349mg 3%
Vitamin K 3.2µg 3%
Polyunsaturated fat 2.766g 2.535g 2%
Protein 17.3g 16.89g 1%
Folate 52µg 56µg 1%
Saturated fat 1.328g 1.217g 1%
Protein per 100 calories 7g 4.3g N/A
Calories per 10 g protein 142kcal 230kcal N/A
Weight per 100 calories 41g 26g N/A
Fats 7.03g 6.9g 0%
Unsaturated / Saturated Fat ratio 3.9 3.9 N/A
Net carbs 50.82g 55.67g N/A
Carbs 66.22g 66.27g 0%
Calcium 58mg 54mg 0%
Sugar 1.45g N/A
Sodium 4mg 2mg 0%
Vitamin B3 0.934mg 0.961mg 0%
Monounsaturated fat 2.376g 2.178g 0%
Tryptophan 0.335mg 0.234mg 0%
Threonine 0.502mg 0.575mg 0%
Isoleucine 0.668mg 0.694mg 0%
Leucine 1.374mg 1.284mg 0%
Lysine 0.76mg 0.701mg 0%
Methionine 0.335mg 0.312mg 0%
Phenylalanine 0.908mg 0.895mg 0%
Valine 0.964mg 0.937mg 0%
Histidine 0.41mg 0.405mg 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
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +25.5%
~equal in Protein ~16.89g
~equal in Fats ~6.9g
~equal in Carbs ~66.27g

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
Oats
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
~equal in Saturated fat ~1.217g
~equal in Monounsaturated fat ~2.178g
~equal in Polyunsaturated fat ~2.535g

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.