Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Bran
  5. Compare
  6. Bran vs. Quinoa

Bran vs. Quinoa — In-Depth Nutrition Comparison

Compare

Differences between Bran and Quinoa

  • Bran has more Manganese, and Selenium, while Quinoa has more Copper, Folate, Iron, Vitamin B6, Vitamin B2, Magnesium, and Zinc.
  • Bran's daily need coverage for Manganese is 14% higher.
  • Quinoa contains 3 times less Selenium than Bran. Bran contains 7.7µg of Selenium, while Quinoa contains 2.8µg.

The food types used in this comparison are Oat bran, cooked and Quinoa, cooked.

Infographic

Bran vs Quinoa 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
3
:
7
Quinoa
Quinoa
Contains less Sodium -85.7%
Contains more Manganese +52.8%
Contains more Selenium +175%
Contains more Calcium +70%
Contains more Iron +69.3%
Contains more Magnesium +60%
Contains more Phosphorus +27.7%
Contains more Potassium +87%
Contains more Zinc +105.7%
Contains more Copper +190.9%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains less Sodium -85.7%
Contains more Manganese +52.8%
Contains more Selenium +175%
Contains more Calcium +70%
Contains more Iron +69.3%
Contains more Magnesium +60%
Contains more Phosphorus +27.7%
Contains more Potassium +87%
Contains more Zinc +105.7%
Contains more Copper +190.9%

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
2
:
7
Quinoa
Quinoa
Contains more Vitamin B1 +49.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +223.5%
Contains more Vitamin B3 +186.1%
Contains more Vitamin B6 +392%
Contains more Folate +600%
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%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin B1 +49.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +223.5%
Contains more Vitamin B3 +186.1%
Contains more Vitamin B6 +392%
Contains more Folate +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
:
4
Quinoa
Quinoa
Contains more Water +17.3%
Contains more Protein +37.1%
Contains more Fats +123.3%
Contains more Carbs +86.2%
Contains more Other +57.1%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Water +17.3%
Contains more Protein +37.1%
Contains more Fats +123.3%
Contains more Carbs +86.2%
Contains more Other +57.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Quinoa
Quinoa
Contains less Saturated Fat -29.4%
Contains more Monounsaturated Fat +81.4%
Contains more Polyunsaturated fat +218%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains less Saturated Fat -29.4%
Contains more Monounsaturated Fat +81.4%
Contains more Polyunsaturated fat +218%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Quinoa Opinion
Net carbs 8.84g 18.5g Quinoa
Protein 3.21g 4.4g Quinoa
Fats 0.86g 1.92g Quinoa
Carbs 11.44g 21.3g Quinoa
Calories 40kcal 120kcal Quinoa
Starch 17.63g Quinoa
Sugar 0.87g Bran
Fiber 2.6g 2.8g Quinoa
Calcium 10mg 17mg Quinoa
Iron 0.88mg 1.49mg Quinoa
Magnesium 40mg 64mg Quinoa
Phosphorus 119mg 152mg Quinoa
Potassium 92mg 172mg Quinoa
Sodium 1mg 7mg Bran
Zinc 0.53mg 1.09mg Quinoa
Copper 0.066mg 0.192mg Quinoa
Manganese 0.964mg 0.631mg Bran
Selenium 7.7µg 2.8µg Bran
Vitamin A 0IU 5IU Quinoa
Vitamin E 0.63mg Quinoa
Vitamin B1 0.16mg 0.107mg Bran
Vitamin B2 0.034mg 0.11mg Quinoa
Vitamin B3 0.144mg 0.412mg Quinoa
Vitamin B5 0.217mg Bran
Vitamin B6 0.025mg 0.123mg Quinoa
Folate 6µg 42µg Quinoa
Tryptophan 0.057mg 0.052mg Bran
Threonine 0.086mg 0.131mg Quinoa
Isoleucine 0.114mg 0.157mg Quinoa
Leucine 0.235mg 0.261mg Quinoa
Lysine 0.13mg 0.239mg Quinoa
Methionine 0.057mg 0.096mg Quinoa
Phenylalanine 0.155mg 0.185mg Quinoa
Valine 0.165mg 0.185mg Quinoa
Histidine 0.07mg 0.127mg Quinoa
Saturated Fat 0.163g 0.231g Bran
Omega-3 - DHA 0.015g Quinoa
Monounsaturated Fat 0.291g 0.528g Quinoa
Polyunsaturated fat 0.339g 1.078g Quinoa

Which food is preferable for your diet?

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

People also compare

Bran
Bran vs Oat
Oat
Bran
Bran vs Rice
Rice
Bran
Bran vs Wheat
Wheat
Quinoa
Quinoa vs Rice
Rice
Quinoa
Quinoa vs Couscous
Couscous
Quinoa
Quinoa vs Brown rice
Brown rice

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
11%
Quinoa
Minerals Daily Need Coverage Score
33%
Bran
38%
Quinoa

Comparison summary

Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Quinoa
Quinoa 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 - 6mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.068g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.