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  6. Quinoa vs. Bran

Quinoa vs. Bran — In-Depth Nutrition Comparison

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Differences between Quinoa and Bran

  • Quinoa has more Copper, Folate, Iron, Vitamin B6, Vitamin B2, Magnesium, and Zinc, while Bran has more Manganese, and Selenium.
  • Bran's daily need coverage for Manganese is 14% higher.
  • Bran contains 7 times less Folate than Quinoa. Quinoa contains 42µg of Folate, while Bran contains 6µg.

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

Infographic

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

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.
Quinoa
Quinoa
7
:
2
Bran
Bran
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%
Contains more Vitamin B1 +49.5%
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%
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%
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%
Contains more Vitamin B1 +49.5%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Bran
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
11%
Quinoa
6%
Bran
Minerals Daily Need Coverage Score
38%
Quinoa
33%
Bran

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.