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  6. Bran raw vs. Parmesan

Bran raw vs. Parmesan — In-Depth Nutrition Comparison

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A recap on the differences between bran raw and parmesan

  • Bran raw has more manganese, vitamin B1, fiber, iron, magnesium, and copper; however, parmesan is higher in calcium and vitamin B12.
  • Bran raw covers your daily manganese needs 242% more than parmesan.
  • Bran raw has less saturated fat.

Food varieties used in this article are Oat bran, raw and Cheese, parmesan, grated.

Infographic

Bran raw vs Parmesan infographic
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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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains more MagnesiumMagnesium +591.2%
Contains more PotassiumPotassium +214.4%
Contains more IronIron +1004.1%
Contains more CopperCopper +907.5%
Contains more PhosphorusPhosphorus +17.1%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +7829.6%
Contains more SeleniumSelenium +31.4%
Contains more CalciumCalcium +1370.7%
Contains more ZincZinc +35%

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% 7.5% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5%
Contains more Vitamin EVitamin E +90.6%
Contains more Vitamin B1Vitamin B1 +4400%
Contains more Vitamin B3Vitamin B3 +1067.5%
Contains more Vitamin B5Vitamin B5 +232%
Contains more Vitamin B6Vitamin B6 +103.7%
Contains more Vitamin KVitamin K +88.2%
Contains more FolateFolate +766.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +62.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Bran raw Parmesan DV% diff.
Manganese 5.63mg 0.071mg 242%
Vitamin B1 1.17mg 0.026mg 95%
Calcium 58mg 853mg 80%
Sodium 4mg 1804mg 78%
Saturated fat 1.328g 15.371g 64%
Iron 5.41mg 0.49mg 62%
Fiber 15.4g 0g 62%
Vitamin B12 0µg 1.4µg 58%
Magnesium 235mg 34mg 48%
Copper 0.403mg 0.04mg 40%
Fats 7.03g 27.84g 32%
Cholesterol 0mg 86mg 29%
Vitamin A 0µg 262µg 29%
Protein 17.3g 28.42g 22%
Vitamin B5 1.494mg 0.45mg 21%
Selenium 45.2µg 34.4µg 20%
Carbs 66.22g 13.91g 17%
Phosphorus 734mg 627mg 15%
Folate 52µg 6µg 12%
Monounsaturated fat 2.376g 7.13g 12%
Potassium 566mg 180mg 11%
Vitamin B2 0.22mg 0.358mg 11%
Zinc 3.11mg 4.2mg 10%
Calories 246kcal 420kcal 9%
Polyunsaturated fat 2.766g 1.386g 9%
Vitamin B6 0.165mg 0.081mg 6%
Vitamin B3 0.934mg 0.08mg 5%
Vitamin D* 0 IU 21 IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin E 1.01mg 0.53mg 3%
Choline 32.2mg 14.1mg 3%
Vitamin K 3.2µg 1.7µg 1%
Protein per 100 calories 7g 6.8g N/A
Calories per 10 g protein 142kcal 148kcal N/A
Weight per 100 calories 41g 24g N/A
Unsaturated / Saturated Fat ratio 3.9 0.55 N/A
Net carbs 50.82g 13.91g N/A
Sugar 1.45g 0.07g N/A
Trans fat 0.876g N/A
Tryptophan 0.335mg 0.383mg 0%
Threonine 0.502mg 1.075mg 0%
Isoleucine 0.668mg 1.455mg 0%
Leucine 1.374mg 2.747mg 0%
Lysine 0.76mg 2.201mg 0%
Methionine 0.335mg 0.751mg 0%
Phenylalanine 0.908mg 1.538mg 0%
Valine 0.964mg 1.865mg 0%
Histidine 0.41mg 0.806mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0g 0.015g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g 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
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more CarbsCarbs +376.1%
Contains more ProteinProtein +64.3%
Contains more FatsFats +296%
Contains more WaterWater +245.8%
Contains more OtherOther +147.6%

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
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains less Sat. FatSaturated fat -91.4%
Contains more Poly. FatPolyunsaturated fat +99.6%
Contains more Mono. FatMonounsaturated fat +200.1%

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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.