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  6. Bran raw vs. Pork

Bran raw vs. Pork — In-Depth Nutrition Comparison

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A recap on the differences between bran raw and pork

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

Food varieties used in this article are Oat bran, raw and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled.

Infographic

Bran raw vs Pork 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%
Pork
Pork
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more MagnesiumMagnesium +739.3%
Contains more CalciumCalcium +205.3%
Contains more PotassiumPotassium +33.8%
Contains more IronIron +521.8%
Contains more CopperCopper +452.1%
Contains more ZincZinc +30.1%
Contains more PhosphorusPhosphorus +198.4%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +62455.6%
~equal in Selenium ~45.3µg

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%
Pork
Pork
7
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 2% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
Contains more Vitamin EVitamin E +248.3%
Contains more Vitamin B1Vitamin B1 +33.4%
Contains more Vitamin B5Vitamin B5 +114%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +940%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +45.9%
Contains more Vitamin B3Vitamin B3 +439.3%
Contains more Vitamin B6Vitamin B6 +181.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Bran raw Pork DV% diff.
Manganese 5.63mg 0.009mg 244%
Phosphorus 734mg 246mg 70%
Fiber 15.4g 0g 62%
Iron 5.41mg 0.87mg 57%
Magnesium 235mg 28mg 49%
Copper 0.403mg 0.073mg 37%
Vitamin B12 0µg 0.7µg 29%
Cholesterol 0mg 80mg 27%
Vitamin B3 0.934mg 5.037mg 26%
Vitamin B1 1.17mg 0.877mg 24%
Vitamin B6 0.165mg 0.464mg 23%
Carbs 66.22g 0g 22%
Protein 17.3g 27.32g 20%
Saturated fat 1.328g 5.23g 18%
Vitamin B5 1.494mg 0.698mg 16%
Folate 52µg 5µg 12%
Fats 7.03g 13.92g 11%
Choline 32.2mg 93.9mg 11%
Monounsaturated fat 2.376g 6.19g 10%
Polyunsaturated fat 2.766g 1.2g 10%
Vitamin B2 0.22mg 0.321mg 8%
Vitamin D* 0 IU 53 IU 7%
Vitamin D 0µg 1.3µg 7%
Zinc 3.11mg 2.39mg 7%
Vitamin E 1.01mg 0.29mg 5%
Calcium 58mg 19mg 4%
Potassium 566mg 423mg 4%
Sodium 4mg 62mg 3%
Vitamin K 3.2µg 0µg 3%
Vitamin C 0mg 0.6mg 1%
Calories 246kcal 242kcal 0%
Protein per 100 calories 7g 11g N/A
Calories per 10 g protein 142kcal 89kcal N/A
Weight per 100 calories 41g 41g N/A
Unsaturated / Saturated Fat ratio 3.9 1.4 N/A
Net carbs 50.82g 0g N/A
Sugar 1.45g 0g N/A
Vitamin A 0µg 2µg 0%
Selenium 45.2µg 45.3µg 0%
Tryptophan 0.335mg 0.338mg 0%
Threonine 0.502mg 1.234mg 0%
Isoleucine 0.668mg 1.26mg 0%
Leucine 1.374mg 2.177mg 0%
Lysine 0.76mg 2.446mg 0%
Methionine 0.335mg 0.712mg 0%
Phenylalanine 0.908mg 1.086mg 0%
Valine 0.964mg 1.473mg 0%
Histidine 0.41mg 1.067mg 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
Pork
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +225.8%
Contains more ProteinProtein +57.9%
Contains more FatsFats +98%
Contains more WaterWater +783.5%

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
Pork
Pork
1
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -74.6%
Contains more Poly. FatPolyunsaturated fat +130.5%
Contains more Mono. FatMonounsaturated fat +160.5%

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.