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  6. Fireweed vs. Bran

Fireweed vs. Bran — In-Depth Nutrition Comparison

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How are Fireweed and Bran different?

  • Fireweed has more Manganese, Vitamin B6, Calcium, Fiber, Vitamin B3, Copper, Magnesium, Folate, Vitamin B5, and Vitamin A RAE than Bran.
  • Daily need coverage for Manganese from Fireweed is 250% higher.

Fireweed, leaves, raw and Oat bran, cooked are the varieties used in this article.

Infographic

Fireweed 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.
Fireweed
Fireweed
7
:
3
Bran
Bran
Contains more Calcium +4190%
Contains more Iron +172.7%
Contains more Magnesium +290%
Contains more Potassium +437%
Contains more Zinc +401.9%
Contains more Copper +384.8%
Contains more Manganese +595.4%
Contains more Phosphorus +10.2%
Contains less Sodium -97.1%
Contains more Selenium +755.6%
Fireweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 129% 90% 112% 47% 44% 5% 73% 107% 875% 5%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +4190%
Contains more Iron +172.7%
Contains more Magnesium +290%
Contains more Potassium +437%
Contains more Zinc +401.9%
Contains more Copper +384.8%
Contains more Manganese +595.4%
Contains more Phosphorus +10.2%
Contains less Sodium -97.1%
Contains more Selenium +755.6%

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.
Fireweed
Fireweed
7
:
1
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +302.9%
Contains more Vitamin B3 +3145.8%
Contains more Vitamin B5 +524.9%
Contains more Vitamin B6 +2428%
Contains more Folate +1766.7%
Contains more Vitamin B1 +384.8%
Fireweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 216% 0% 0% 8% 9% 32% 88% 82% 146% 85% 0% 0%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +302.9%
Contains more Vitamin B3 +3145.8%
Contains more Vitamin B5 +524.9%
Contains more Vitamin B6 +2428%
Contains more Folate +1766.7%
Contains more Vitamin B1 +384.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fireweed
Fireweed
4
:
1
Bran
Bran
Contains more Protein +46.7%
Contains more Fats +219.8%
Contains more Carbs +68%
Contains more Other +418.4%
Contains more Water +18.7%
Fireweed
5% 3% 19% 71% 3%
Protein: 4.71 g
Fats: 2.75 g
Carbs: 19.22 g
Water: 70.78 g
Other: 2.54 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +46.7%
Contains more Fats +219.8%
Contains more Carbs +68%
Contains more Other +418.4%
Contains more Water +18.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fireweed Bran
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Fireweed Bran Opinion
Net carbs 8.62g 8.84g Bran
Protein 4.71g 3.21g Fireweed
Fats 2.75g 0.86g Fireweed
Carbs 19.22g 11.44g Fireweed
Calories 103kcal 40kcal Fireweed
Fiber 10.6g 2.6g Fireweed
Calcium 429mg 10mg Fireweed
Iron 2.4mg 0.88mg Fireweed
Magnesium 156mg 40mg Fireweed
Phosphorus 108mg 119mg Bran
Potassium 494mg 92mg Fireweed
Sodium 34mg 1mg Bran
Zinc 2.66mg 0.53mg Fireweed
Copper 0.32mg 0.066mg Fireweed
Manganese 6.704mg 0.964mg Fireweed
Selenium 0.9µg 7.7µg Bran
Vitamin A 3598IU 0IU Fireweed
Vitamin A RAE 180µg 0µg Fireweed
Vitamin C 2.2mg 0mg Fireweed
Vitamin B1 0.033mg 0.16mg Bran
Vitamin B2 0.137mg 0.034mg Fireweed
Vitamin B3 4.674mg 0.144mg Fireweed
Vitamin B5 1.356mg 0.217mg Fireweed
Vitamin B6 0.632mg 0.025mg Fireweed
Folate 112µg 6µg Fireweed
Tryptophan 0.057mg Bran
Threonine 0.086mg Bran
Isoleucine 0.114mg Bran
Leucine 0.235mg Bran
Lysine 0.13mg Bran
Methionine 0.057mg Bran
Phenylalanine 0.155mg Bran
Valine 0.165mg Bran
Histidine 0.07mg Bran
Saturated Fat 0.163g Fireweed
Monounsaturated Fat 0.291g Bran
Polyunsaturated fat 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fireweed Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
55%
Fireweed
6%
Bran
Minerals Daily Need Coverage Score
148%
Fireweed
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 0.163g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Fireweed
Fireweed is relatively richer in minerals
Which food is richer in vitamins?
Fireweed
Fireweed is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 33mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/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.