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Bran vs Fireweed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Fireweed
Fireweed contains less Sugars (difference - 1.45g)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 1.328g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 42)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 30mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3)
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)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Fireweed
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bran Fireweed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Bran
39
Fireweed
Mineral Summary Score
84
Bran
58
Fireweed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
7
:
Contains more Iron +125.4%
Contains more Potassium +14.6%
Contains more Magnesium +50.6%
Contains more Copper +25.9%
Contains more Zinc +16.9%
Contains more Phosphorus +579.6%
Contains less Sodium -88.2%
Contains more Calcium +639.7%
Contains more Iron +125.4%
Contains more Potassium +14.6%
Contains more Magnesium +50.6%
Contains more Copper +25.9%
Contains more Zinc +16.9%
Contains more Phosphorus +579.6%
Contains less Sodium -88.2%
Contains more Calcium +639.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
5
:
Contains more Vitamin B1 +3445.5%
Contains more Vitamin B2 +60.6%
Contains more Vitamin B5 +10.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +400.4%
Contains more Vitamin B6 +283%
Equal in Vitamin B5 - 1.356
Contains more Vitamin B1 +3445.5%
Contains more Vitamin B2 +60.6%
Contains more Vitamin B5 +10.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +400.4%
Contains more Vitamin B6 +283%
Equal in Vitamin B5 - 1.356

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
104%
Bran
28%
Fireweed
Carbohydrates
66%
Bran
19%
Fireweed
Fats
32%
Bran
13%
Fireweed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bran Fireweed Opinion
Calories 246 103 Bran
Protein 17.3 4.71 Bran
Fats 7.03 2.75 Bran
Vitamin C 0 2.2 Fireweed
Carbs 66.22 19.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 2.4 Bran
Calcium 58 429 Fireweed
Potassium 566 494 Bran
Magnesium 235 156 Bran
Sugars 1.45 Bran
Fiber 15.4 10.6 Bran
Copper 0.403 0.32 Bran
Zinc 3.11 2.66 Bran
Starch
Phosphorus 734 108 Bran
Sodium 4 34 Bran
Vitamin A 0 3598 Fireweed
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.033 Bran
Vitamin B2 0.22 0.137 Bran
Vitamin B3 0.934 4.674 Fireweed
Vitamin B5 1.494 1.356 Bran
Vitamin B6 0.165 0.632 Fireweed
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folic acid (B9) 0 0
Trans Fat 0 Bran
Saturated Fat 1.328 Fireweed
Monounsaturated Fat 2.376 Bran
Polyunsaturated fat 2.766 Bran
Tryptophan 0.335 Bran
Threonine 0.502 Bran
Isoleucine 0.668 Bran
Leucine 1.374 Bran
Lysine 0.76 Bran
Methionine 0.335 Bran
Phenylalanine 0.908 Bran
Valine 0.964 Bran
Histidine 0.41 Bran
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.