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  6. Parmesan vs. Bran raw

Parmesan vs. Bran raw — In-Depth Nutrition Comparison

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A recap on the differences between parmesan and bran raw

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

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

Infographic

Parmesan vs Bran raw infographic
Infographic link

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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
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%
Contains more CalciumCalcium +1370.7%
Contains more ZincZinc +35%
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%

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% 7.5% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 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% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +62.7%
Contains more Vitamin B12Vitamin B12 +∞%
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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +64.3%
Contains more FatsFats +296%
Contains more WaterWater +245.8%
Contains more CarbsCarbs +376.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +200.1%
Contains less Sat. FatSaturated fat -91.4%
Contains more Poly. FatPolyunsaturated fat +99.6%

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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.