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Parmesan vs. Bran — In-Depth Nutrition Comparison

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What are the main differences between parmesan and bran?

  • Parmesan is richer in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2, yet bran is richer in manganese.
  • Parmesan's daily need coverage for calcium is 84% higher.
  • Bran contains less cholesterol.

We used Cheese, parmesan, grated and Oat bran, cooked types in this comparison.

Infographic

Parmesan vs Bran 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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Bran
Bran
5
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%
Contains more CalciumCalcium +8430%
Contains more PotassiumPotassium +95.7%
Contains more ZincZinc +692.5%
Contains more PhosphorusPhosphorus +426.9%
Contains more SeleniumSelenium +346.8%
Contains more MagnesiumMagnesium +17.6%
Contains more IronIron +79.6%
Contains more CopperCopper +65%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1257.7%

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% 7.5% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +952.9%
Contains more Vitamin B5Vitamin B5 +107.4%
Contains more Vitamin B6Vitamin B6 +224%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +515.4%
Contains more Vitamin B3Vitamin B3 +80%
~equal in Vitamin C ~0mg
~equal in Folate ~6µg

All nutrients comparison - raw data values

Nutrient Parmesan Bran DV% diff.
Calcium 853mg 10mg 84%
Sodium 1804mg 1mg 78%
Phosphorus 627mg 119mg 73%
Saturated fat 15.371g 0.163g 69%
Vitamin B12 1.4µg 0µg 58%
Protein 28.42g 3.21g 50%
Selenium 34.4µg 7.7µg 49%
Fats 27.84g 0.86g 42%
Manganese 0.071mg 0.964mg 39%
Zinc 4.2mg 0.53mg 33%
Cholesterol 86mg 0mg 29%
Vitamin A 262µg 0µg 29%
Vitamin B2 0.358mg 0.034mg 25%
Calories 420kcal 40kcal 19%
Monounsaturated fat 7.13g 0.291g 17%
Vitamin B1 0.026mg 0.16mg 11%
Fiber 0g 2.6g 10%
Polyunsaturated fat 1.386g 0.339g 7%
Iron 0.49mg 0.88mg 5%
Vitamin B5 0.45mg 0.217mg 5%
Vitamin E 0.53mg 4%
Vitamin B6 0.081mg 0.025mg 4%
Vitamin D* 21 IU 0 IU 3%
Vitamin D 0.5µg 0µg 3%
Potassium 180mg 92mg 3%
Copper 0.04mg 0.066mg 3%
Choline 14.1mg 3%
Carbs 13.91g 11.44g 1%
Magnesium 34mg 40mg 1%
Vitamin K 1.7µg 1%
Protein per 100 calories 6.8g 8g N/A
Calories per 10 g protein 148kcal 125kcal N/A
Weight per 100 calories 24g 250g N/A
Unsaturated / Saturated Fat ratio 0.55 3.9 N/A
Net carbs 13.91g 8.84g N/A
Sugar 0.07g N/A
Vitamin B3 0.08mg 0.144mg 0%
Folate 6µg 6µg 0%
Trans fat 0.876g N/A
Tryptophan 0.383mg 0.057mg 0%
Threonine 1.075mg 0.086mg 0%
Isoleucine 1.455mg 0.114mg 0%
Leucine 2.747mg 0.235mg 0%
Lysine 2.201mg 0.13mg 0%
Methionine 0.751mg 0.057mg 0%
Phenylalanine 1.538mg 0.155mg 0%
Valine 1.865mg 0.165mg 0%
Histidine 0.806mg 0.07mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 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
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
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
Contains more ProteinProtein +785.4%
Contains more FatsFats +3137.2%
Contains more CarbsCarbs +21.6%
Contains more OtherOther +1365.3%
Contains more WaterWater +270.9%

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
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
Contains more Mono. FatMonounsaturated fat +2350.2%
Contains more Poly. FatPolyunsaturated fat +308.8%
Contains less Sat. FatSaturated fat -98.9%

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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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.