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Bran vs. Cheese — In-Depth Nutrition Comparison

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Summary of differences between bran and cheese

  • Bran has more manganese; however, cheese is higher in calcium, phosphorus, vitamin B12, selenium, vitamin B2, and zinc.
  • Cheese covers your daily need for saturated fat, 94% more than bran.
  • Bran has 36 times more manganese than cheese. While bran has 0.964mg of manganese, cheese has only 0.027mg.
  • Bran has less saturated fat.
  • The glycemic index of bran is higher.

These are the specific foods used in this comparison Oat bran, cooked and Cheese, cheddar.

Infographic

Bran vs Cheese 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.
Bran
Bran
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +48.1%
Contains more PotassiumPotassium +21.1%
Contains more IronIron +528.6%
Contains more CopperCopper +120%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +3470.4%
Contains more CalciumCalcium +7000%
Contains more ZincZinc +586.8%
Contains more PhosphorusPhosphorus +282.4%
Contains more SeleniumSelenium +270.1%

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.
Bran
Bran
2
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% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Cheese
Cheese
9
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% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin B1Vitamin B1 +451.7%
Contains more Vitamin B3Vitamin B3 +144.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1158.8%
Contains more Vitamin B5Vitamin B5 +88.9%
Contains more Vitamin B6Vitamin B6 +164%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +350%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Bran Cheese DV% diff.
Saturated fat 0.163g 18.867g 85%
Calcium 10mg 710mg 70%
Fats 0.86g 33.31g 50%
Phosphorus 119mg 455mg 48%
Vitamin B12 0µg 1.1µg 46%
Manganese 0.964mg 0.027mg 41%
Protein 3.21g 22.87g 39%
Selenium 7.7µg 28.5µg 38%
Vitamin A 0µg 330µg 37%
Cholesterol 0mg 99mg 33%
Vitamin B2 0.034mg 0.428mg 30%
Zinc 0.53mg 3.64mg 28%
Sodium 1mg 653mg 28%
Monounsaturated fat 0.291g 9.246g 22%
Calories 40kcal 404kcal 18%
Vitamin B1 0.16mg 0.029mg 11%
Fiber 2.6g 0g 10%
Iron 0.88mg 0.14mg 9%
Polyunsaturated fat 0.339g 1.421g 7%
Vitamin E 0.71mg 5%
Folate 6µg 27µg 5%
Copper 0.066mg 0.03mg 4%
Vitamin B5 0.217mg 0.41mg 4%
Carbs 11.44g 3.09g 3%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Magnesium 40mg 27mg 3%
Vitamin B6 0.025mg 0.066mg 3%
Choline 16.5mg 3%
Vitamin K 2.4µg 2%
Vitamin B3 0.144mg 0.059mg 1%
Protein per 100 calories 8g 5.7g N/A
Calories per 10 g protein 125kcal 177kcal N/A
Weight per 100 calories 250g 25g N/A
Unsaturated / Saturated Fat ratio 3.9 0.57 N/A
Net carbs 8.84g 3.09g N/A
Potassium 92mg 76mg 0%
Sugar 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.057mg 0.547mg 0%
Threonine 0.086mg 1.044mg 0%
Isoleucine 0.114mg 1.206mg 0%
Leucine 0.235mg 1.939mg 0%
Lysine 0.13mg 1.025mg 0%
Methionine 0.057mg 0.547mg 0%
Phenylalanine 0.155mg 1.074mg 0%
Valine 0.165mg 1.404mg 0%
Histidine 0.07mg 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +270.2%
Contains more WaterWater +126.9%
Contains more ProteinProtein +612.5%
Contains more FatsFats +3773.3%
Contains more OtherOther +657.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +3077.3%
Contains more Poly. FatPolyunsaturated fat +319.2%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.