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  6. Bran vs. Celery

Bran vs. Celery — In-Depth Nutrition Comparison

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What are the differences between Bran and Celery?

  • Bran is higher in Manganese, Phosphorus, Selenium, Vitamin B1, Iron, and Magnesium, yet Celery is higher in Folate.
  • Bran's daily need coverage for Manganese is 37% more.
  • Bran has 19 times more Selenium than Celery. While Bran has 7.7µg of Selenium, Celery has only 0.4µg.

We used Oat bran, cooked and Celery, raw types in this article.

Infographic

Bran vs Celery 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
8
:
2
Celery
Celery
Contains more Iron +340%
Contains more Magnesium +263.6%
Contains more Phosphorus +395.8%
Contains less Sodium -98.8%
Contains more Zinc +307.7%
Contains more Copper +88.6%
Contains more Manganese +835.9%
Contains more Selenium +1825%
Contains more Calcium +300%
Contains more Potassium +182.6%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Celery
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 8% 8% 11% 23% 11% 4% 12% 14% 3%
Contains more Iron +340%
Contains more Magnesium +263.6%
Contains more Phosphorus +395.8%
Contains less Sodium -98.8%
Contains more Zinc +307.7%
Contains more Copper +88.6%
Contains more Manganese +835.9%
Contains more Selenium +1825%
Contains more Calcium +300%
Contains more Potassium +182.6%

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.
Bran
Bran
1
:
9
Celery
Celery
Contains more Vitamin B1 +661.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +67.6%
Contains more Vitamin B3 +122.2%
Contains more Vitamin B5 +13.4%
Contains more Vitamin B6 +196%
Contains more Folate +500%
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%
Celery
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 6% 0% 11% 6% 14% 6% 15% 18% 27% 0% 74%
Contains more Vitamin B1 +661.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +67.6%
Contains more Vitamin B3 +122.2%
Contains more Vitamin B5 +13.4%
Contains more Vitamin B6 +196%
Contains more Folate +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Celery
Celery
Contains more Protein +365.2%
Contains more Fats +405.9%
Contains more Carbs +285.2%
Contains more Water +13.6%
Contains more Other +51%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Celery
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
Contains more Protein +365.2%
Contains more Fats +405.9%
Contains more Carbs +285.2%
Contains more Water +13.6%
Contains more Other +51%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Celery
Celery
Contains more Monounsaturated Fat +809.4%
Contains more Polyunsaturated fat +329.1%
Contains less Saturated Fat -74.2%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Celery
27% 21% 52%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.079 g
Contains more Monounsaturated Fat +809.4%
Contains more Polyunsaturated fat +329.1%
Contains less Saturated Fat -74.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Celery Opinion
Net carbs 8.84g 1.37g Bran
Protein 3.21g 0.69g Bran
Fats 0.86g 0.17g Bran
Carbs 11.44g 2.97g Bran
Calories 40kcal 16kcal Bran
Fructose 0.37g Celery
Sugar 1.34g Bran
Fiber 2.6g 1.6g Bran
Calcium 10mg 40mg Celery
Iron 0.88mg 0.2mg Bran
Magnesium 40mg 11mg Bran
Phosphorus 119mg 24mg Bran
Potassium 92mg 260mg Celery
Sodium 1mg 80mg Bran
Zinc 0.53mg 0.13mg Bran
Copper 0.066mg 0.035mg Bran
Manganese 0.964mg 0.103mg Bran
Selenium 7.7µg 0.4µg Bran
Vitamin A 0IU 449IU Celery
Vitamin A RAE 0µg 22µg Celery
Vitamin E 0.27mg Celery
Vitamin C 0mg 3.1mg Celery
Vitamin B1 0.16mg 0.021mg Bran
Vitamin B2 0.034mg 0.057mg Celery
Vitamin B3 0.144mg 0.32mg Celery
Vitamin B5 0.217mg 0.246mg Celery
Vitamin B6 0.025mg 0.074mg Celery
Folate 6µg 36µg Celery
Vitamin K 29.3µg Celery
Tryptophan 0.057mg 0.009mg Bran
Threonine 0.086mg 0.02mg Bran
Isoleucine 0.114mg 0.021mg Bran
Leucine 0.235mg 0.032mg Bran
Lysine 0.13mg 0.027mg Bran
Methionine 0.057mg 0.005mg Bran
Phenylalanine 0.155mg 0.02mg Bran
Valine 0.165mg 0.027mg Bran
Histidine 0.07mg 0.012mg Bran
Saturated Fat 0.163g 0.042g Celery
Monounsaturated Fat 0.291g 0.032g Bran
Polyunsaturated fat 0.339g 0.079g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Celery
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
6%
Bran
17%
Celery
Minerals Daily Need Coverage Score
33%
Bran
10%
Celery

Comparison summary

Which food is lower in Saturated Fat?
Celery
Celery is lower in Saturated Fat (difference - 0.121g)
Which food is lower in glycemic index?
Celery
Celery is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Celery
Celery is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 1.34g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 79mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.6)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/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.