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Bran vs. Fireweed — In-Depth Nutrition Comparison

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How are Bran and Fireweed 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.

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

Infographic

Bran vs Fireweed 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
3
:
Contains more Phosphorus +10.2%
Contains less Sodium -97.1%
Contains more Selenium +755.6%
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%
Equal in Phosphorus - 108
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 129% 90% 112% 47% 44% 5% 73% 107% 875% 5%
Contains more Phosphorus +10.2%
Contains less Sodium -97.1%
Contains more Selenium +755.6%
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%
Equal in Phosphorus - 108

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
1
:
Contains more Vitamin B1 +384.8%
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%
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%
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%
Contains more Vitamin B1 +384.8%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
1
:
Contains more Water +18.7%
Contains more Protein +46.7%
Contains more Fats +219.8%
Contains more Carbs +68%
Contains more Other +418.4%
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
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
Contains more Water +18.7%
Contains more Protein +46.7%
Contains more Fats +219.8%
Contains more Carbs +68%
Contains more Other +418.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Fireweed
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 Bran Fireweed Opinion
Net carbs 8.84g 8.62g Bran
Protein 3.21g 4.71g Fireweed
Fats 0.86g 2.75g Fireweed
Carbs 11.44g 19.22g Fireweed
Calories 40kcal 103kcal Fireweed
Fiber 2.6g 10.6g Fireweed
Calcium 10mg 429mg Fireweed
Iron 0.88mg 2.4mg Fireweed
Magnesium 40mg 156mg Fireweed
Phosphorus 119mg 108mg Bran
Potassium 92mg 494mg Fireweed
Sodium 1mg 34mg Bran
Zinc 0.53mg 2.66mg Fireweed
Copper 0.066mg 0.32mg Fireweed
Manganese 0.964mg 6.704mg Fireweed
Selenium 7.7µg 0.9µg Bran
Vitamin A 0IU 3598IU Fireweed
Vitamin A RAE 0µg 180µg Fireweed
Vitamin C 0mg 2.2mg Fireweed
Vitamin B1 0.16mg 0.033mg Bran
Vitamin B2 0.034mg 0.137mg Fireweed
Vitamin B3 0.144mg 4.674mg Fireweed
Vitamin B5 0.217mg 1.356mg Fireweed
Vitamin B6 0.025mg 0.632mg Fireweed
Folate 6µg 112µg 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
Bran Fireweed
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
55%
Fireweed
Minerals Daily Need Coverage Score
33%
Bran
148%
Fireweed

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/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.