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  6. Bran vs. Coriander

Bran vs. Coriander — In-Depth Nutrition Comparison

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How are Bran and Coriander different?

  • Bran is higher in Manganese, Selenium, and Phosphorus, however, Coriander is richer in Vitamin A RAE, Vitamin C, Copper, Folate, Potassium, Iron, and Vitamin B2.
  • Daily need coverage for Vitamin A RAE from Coriander is 37% higher.
  • Bran contains 9 times more Selenium than Coriander. While Bran contains 7.7µg of Selenium, Coriander contains only 0.9µg.

Oat bran, cooked and Coriander (cilantro) leaves, raw are the varieties used in this article.

Infographic

Bran vs Coriander 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
6
:
4
Coriander
Coriander
Contains more Magnesium +53.8%
Contains more Phosphorus +147.9%
Contains less Sodium -97.8%
Contains more Manganese +126.3%
Contains more Selenium +755.6%
Contains more Calcium +570%
Contains more Iron +101.1%
Contains more Potassium +466.3%
Contains more Copper +240.9%
Equal in Zinc - 0.5
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Coriander
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 67% 19% 21% 46% 6% 14% 75% 56% 5%
Contains more Magnesium +53.8%
Contains more Phosphorus +147.9%
Contains less Sodium -97.8%
Contains more Manganese +126.3%
Contains more Selenium +755.6%
Contains more Calcium +570%
Contains more Iron +101.1%
Contains more Potassium +466.3%
Contains more Copper +240.9%
Equal in Zinc - 0.5

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
Coriander
Coriander
Contains more Vitamin B1 +138.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +376.5%
Contains more Vitamin B3 +673.6%
Contains more Vitamin B5 +162.7%
Contains more Vitamin B6 +496%
Contains more Folate +933.3%
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%
Coriander
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 405% 50% 0% 90% 17% 38% 21% 35% 35% 47% 0% 776%
Contains more Vitamin B1 +138.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +376.5%
Contains more Vitamin B3 +673.6%
Contains more Vitamin B5 +162.7%
Contains more Vitamin B6 +496%
Contains more Folate +933.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Coriander
Coriander
Contains more Protein +50.7%
Contains more Fats +65.4%
Contains more Carbs +211.7%
Contains more Other +200%
Equal in Water - 92.21
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Coriander
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more Protein +50.7%
Contains more Fats +65.4%
Contains more Carbs +211.7%
Contains more Other +200%
Equal in Water - 92.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Coriander
Coriander
Contains more Polyunsaturated fat +747.5%
Contains less Saturated Fat -91.4%
Equal in Monounsaturated Fat - 0.275
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Coriander
4% 84% 12%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.04 g
Contains more Polyunsaturated fat +747.5%
Contains less Saturated Fat -91.4%
Equal in Monounsaturated Fat - 0.275

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Coriander
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
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran Coriander Opinion
Net carbs 8.84g 0.87g Bran
Protein 3.21g 2.13g Bran
Fats 0.86g 0.52g Bran
Carbs 11.44g 3.67g Bran
Calories 40kcal 23kcal Bran
Sugar 0.87g Bran
Fiber 2.6g 2.8g Coriander
Calcium 10mg 67mg Coriander
Iron 0.88mg 1.77mg Coriander
Magnesium 40mg 26mg Bran
Phosphorus 119mg 48mg Bran
Potassium 92mg 521mg Coriander
Sodium 1mg 46mg Bran
Zinc 0.53mg 0.5mg Bran
Copper 0.066mg 0.225mg Coriander
Manganese 0.964mg 0.426mg Bran
Selenium 7.7µg 0.9µg Bran
Vitamin A 0IU 6748IU Coriander
Vitamin A RAE 0µg 337µg Coriander
Vitamin E 2.5mg Coriander
Vitamin C 0mg 27mg Coriander
Vitamin B1 0.16mg 0.067mg Bran
Vitamin B2 0.034mg 0.162mg Coriander
Vitamin B3 0.144mg 1.114mg Coriander
Vitamin B5 0.217mg 0.57mg Coriander
Vitamin B6 0.025mg 0.149mg Coriander
Folate 6µg 62µg Coriander
Vitamin K 310µg Coriander
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 0.014g Coriander
Monounsaturated Fat 0.291g 0.275g Bran
Polyunsaturated fat 0.339g 0.04g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Coriander
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
126%
Coriander
Minerals Daily Need Coverage Score
33%
Bran
33%
Coriander

Comparison summary

Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.149g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 45mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.