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  6. Watercress vs. Bran

Watercress vs. Bran — In-Depth Nutrition Comparison

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A recap on differences between Watercress and Bran

  • Watercress has more Vitamin C, Vitamin A RAE, Calcium, Vitamin B6, and Potassium, however, Bran is higher in Manganese, Selenium, Iron, Phosphorus, and Fiber.
  • Watercress covers your daily Vitamin C needs 48% more than Bran.

Food varieties used in this article are Watercress, raw and Oat bran, cooked.

Infographic

Watercress 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.
Watercress
Watercress
3
:
7
Bran
Bran
Contains more Calcium +1100%
Contains more Potassium +258.7%
Contains more Copper +16.7%
Contains more Iron +340%
Contains more Magnesium +90.5%
Contains more Phosphorus +98.3%
Contains less Sodium -97.6%
Contains more Zinc +381.8%
Contains more Manganese +295.1%
Contains more Selenium +755.6%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +1100%
Contains more Potassium +258.7%
Contains more Copper +16.7%
Contains more Iron +340%
Contains more Magnesium +90.5%
Contains more Phosphorus +98.3%
Contains less Sodium -97.6%
Contains more Zinc +381.8%
Contains more Manganese +295.1%
Contains more Selenium +755.6%

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.
Watercress
Watercress
9
:
1
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +252.9%
Contains more Vitamin B3 +38.9%
Contains more Vitamin B5 +42.9%
Contains more Vitamin B6 +416%
Contains more Folate +50%
Contains more Vitamin B1 +77.8%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
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 C +∞%
Contains more Vitamin B2 +252.9%
Contains more Vitamin B3 +38.9%
Contains more Vitamin B5 +42.9%
Contains more Vitamin B6 +416%
Contains more Folate +50%
Contains more Vitamin B1 +77.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
2
:
3
Bran
Bran
Contains more Water +13.2%
Contains more Other +144.9%
Contains more Protein +39.6%
Contains more Fats +760%
Contains more Carbs +786.8%
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 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 Water +13.2%
Contains more Other +144.9%
Contains more Protein +39.6%
Contains more Fats +760%
Contains more Carbs +786.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Bran
Bran
Contains less Saturated Fat -83.4%
Contains more Monounsaturated Fat +3537.5%
Contains more Polyunsaturated fat +868.6%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -83.4%
Contains more Monounsaturated Fat +3537.5%
Contains more Polyunsaturated fat +868.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Bran Opinion
Net carbs 0.79g 8.84g Bran
Protein 2.3g 3.21g Bran
Fats 0.1g 0.86g Bran
Carbs 1.29g 11.44g Bran
Calories 11kcal 40kcal Bran
Sugar 0.2g Bran
Fiber 0.5g 2.6g Bran
Calcium 120mg 10mg Watercress
Iron 0.2mg 0.88mg Bran
Magnesium 21mg 40mg Bran
Phosphorus 60mg 119mg Bran
Potassium 330mg 92mg Watercress
Sodium 41mg 1mg Bran
Zinc 0.11mg 0.53mg Bran
Copper 0.077mg 0.066mg Watercress
Manganese 0.244mg 0.964mg Bran
Selenium 0.9µg 7.7µg Bran
Vitamin A 3191IU 0IU Watercress
Vitamin A RAE 160µg 0µg Watercress
Vitamin E 1mg Watercress
Vitamin C 43mg 0mg Watercress
Vitamin B1 0.09mg 0.16mg Bran
Vitamin B2 0.12mg 0.034mg Watercress
Vitamin B3 0.2mg 0.144mg Watercress
Vitamin B5 0.31mg 0.217mg Watercress
Vitamin B6 0.129mg 0.025mg Watercress
Folate 9µg 6µg Watercress
Vitamin K 250µg Watercress
Tryptophan 0.03mg 0.057mg Bran
Threonine 0.133mg 0.086mg Watercress
Isoleucine 0.093mg 0.114mg Bran
Leucine 0.166mg 0.235mg Bran
Lysine 0.134mg 0.13mg Watercress
Methionine 0.02mg 0.057mg Bran
Phenylalanine 0.114mg 0.155mg Bran
Valine 0.137mg 0.165mg Bran
Histidine 0.04mg 0.07mg Bran
Saturated Fat 0.027g 0.163g Watercress
Monounsaturated Fat 0.008g 0.291g Bran
Polyunsaturated fat 0.035g 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress 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
91%
Watercress
6%
Bran
Minerals Daily Need Coverage Score
18%
Watercress
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.136g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 40mg)
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 ($)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.