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Bran vs. Brunost — In-Depth Nutrition Comparison

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A recap on the differences between bran and brunost

  • Bran has more manganese; however, brunost is higher in vitamin B2, vitamin B12, vitamin B5, phosphorus, calcium, and potassium.
  • Brunost covers your daily vitamin B2 needs 104% more than bran.
  • Brunost contains 24 times less manganese than bran. Bran contains 0.964mg of manganese, while brunost contains 0.04mg.
  • Bran has less saturated fat.
  • The glycemic index of bran is higher.

Food varieties used in this article are Oat bran, cooked and Cheese, gjetost.

Infographic

Bran vs Brunost 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
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more IronIron +69.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +2310%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +3900%
Contains more PotassiumPotassium +1431.5%
Contains more CopperCopper +21.2%
Contains more ZincZinc +115.1%
Contains more PhosphorusPhosphorus +273.1%
Contains more SeleniumSelenium +88.3%

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
1
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%
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% 111% 0% 79% 319% 15% 201% 63% 303% 0% 3.8%
Contains more FolateFolate +20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +96.9%
Contains more Vitamin B2Vitamin B2 +3964.7%
Contains more Vitamin B3Vitamin B3 +464.6%
Contains more Vitamin B5Vitamin B5 +1444.2%
Contains more Vitamin B6Vitamin B6 +984%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Bran Brunost DV% diff.
Vitamin B2 0.034mg 1.382mg 104%
Vitamin B12 0µg 2.42µg 101%
Saturated fat 0.163g 19.16g 86%
Vitamin B5 0.217mg 3.351mg 63%
Phosphorus 119mg 444mg 46%
Fats 0.86g 29.51g 44%
Manganese 0.964mg 0.04mg 40%
Calcium 10mg 400mg 39%
Potassium 92mg 1409mg 39%
Vitamin A 0µg 334µg 37%
Cholesterol 0mg 94mg 31%
Sodium 1mg 600mg 26%
Calories 40kcal 466kcal 21%
Vitamin B6 0.025mg 0.271mg 19%
Monounsaturated fat 0.291g 7.879g 19%
Protein 3.21g 9.65g 13%
Vitamin B1 0.16mg 0.315mg 13%
Selenium 7.7µg 14.5µg 12%
Carbs 11.44g 42.65g 10%
Fiber 2.6g 0g 10%
Magnesium 40mg 70mg 7%
Zinc 0.53mg 1.14mg 6%
Iron 0.88mg 0.52mg 5%
Vitamin B3 0.144mg 0.813mg 4%
Polyunsaturated fat 0.339g 0.938g 4%
Copper 0.066mg 0.08mg 2%
Protein per 100 calories 8g 2.1g N/A
Calories per 10 g protein 125kcal 483kcal N/A
Weight per 100 calories 250g 21g N/A
Unsaturated / Saturated Fat ratio 3.9 0.46 N/A
Net carbs 8.84g 42.65g N/A
Folate 6µg 5µg 0%
Tryptophan 0.057mg 0.135mg 0%
Threonine 0.086mg 0.393mg 0%
Isoleucine 0.114mg 0.519mg 0%
Leucine 0.235mg 0.992mg 0%
Lysine 0.13mg 0.814mg 0%
Methionine 0.057mg 0.318mg 0%
Phenylalanine 0.155mg 0.54mg 0%
Valine 0.165mg 0.765mg 0%
Histidine 0.07mg 0.293mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more WaterWater +525%
Contains more ProteinProtein +200.6%
Contains more FatsFats +3331.4%
Contains more CarbsCarbs +272.8%
Contains more OtherOther +869.4%

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
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +2607.6%
Contains more Poly. FatPolyunsaturated fat +176.7%

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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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.