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

Arugula vs. Bran — In-Depth Nutrition Comparison

Compare

Summary of differences between Arugula and Bran

  • Arugula has more Folate, Vitamin C, Calcium, Vitamin A RAE, Potassium, and Iron, however, Bran is higher in Manganese, Selenium, Vitamin B1, and Phosphorus.
  • Bran covers your daily need of Manganese 28% more than Arugula.

These are the specific foods used in this comparison Arugula, raw and Oat bran, cooked.

Infographic

Arugula 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.
Arugula
Arugula
5
:
5
Bran
Bran
Contains more Calcium +1500%
Contains more Iron +65.9%
Contains more Magnesium +17.5%
Contains more Potassium +301.1%
Contains more Copper +15.2%
Contains more Phosphorus +128.8%
Contains less Sodium -96.3%
Contains more Zinc +12.8%
Contains more Manganese +200.3%
Contains more Selenium +2466.7%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +1500%
Contains more Iron +65.9%
Contains more Magnesium +17.5%
Contains more Potassium +301.1%
Contains more Copper +15.2%
Contains more Phosphorus +128.8%
Contains less Sodium -96.3%
Contains more Zinc +12.8%
Contains more Manganese +200.3%
Contains more Selenium +2466.7%

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.
Arugula
Arugula
9
:
1
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +152.9%
Contains more Vitamin B3 +111.8%
Contains more Vitamin B5 +101.4%
Contains more Vitamin B6 +192%
Contains more Folate +1516.7%
Contains more Vitamin B1 +263.6%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
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 +152.9%
Contains more Vitamin B3 +111.8%
Contains more Vitamin B5 +101.4%
Contains more Vitamin B6 +192%
Contains more Folate +1516.7%
Contains more Vitamin B1 +263.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
2
:
3
Bran
Bran
Contains more Other +185.7%
Contains more Protein +24.4%
Contains more Fats +30.3%
Contains more Carbs +213.4%
Equal in Water - 84
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 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 Other +185.7%
Contains more Protein +24.4%
Contains more Fats +30.3%
Contains more Carbs +213.4%
Equal in Water - 84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arugula
Arugula
1
:
2
Bran
Bran
Contains less Saturated Fat -47.2%
Contains more Monounsaturated Fat +493.9%
Equal in Polyunsaturated fat - 0.339
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -47.2%
Contains more Monounsaturated Fat +493.9%
Equal in Polyunsaturated fat - 0.339

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Bran Opinion
Net carbs 2.05g 8.84g Bran
Protein 2.58g 3.21g Bran
Fats 0.66g 0.86g Bran
Carbs 3.65g 11.44g Bran
Calories 25kcal 40kcal Bran
Sugar 2.05g Bran
Fiber 1.6g 2.6g Bran
Calcium 160mg 10mg Arugula
Iron 1.46mg 0.88mg Arugula
Magnesium 47mg 40mg Arugula
Phosphorus 52mg 119mg Bran
Potassium 369mg 92mg Arugula
Sodium 27mg 1mg Bran
Zinc 0.47mg 0.53mg Bran
Copper 0.076mg 0.066mg Arugula
Manganese 0.321mg 0.964mg Bran
Selenium 0.3µg 7.7µg Bran
Vitamin A 2373IU 0IU Arugula
Vitamin A RAE 119µg 0µg Arugula
Vitamin E 0.43mg Arugula
Vitamin C 15mg 0mg Arugula
Vitamin B1 0.044mg 0.16mg Bran
Vitamin B2 0.086mg 0.034mg Arugula
Vitamin B3 0.305mg 0.144mg Arugula
Vitamin B5 0.437mg 0.217mg Arugula
Vitamin B6 0.073mg 0.025mg Arugula
Folate 97µg 6µg Arugula
Vitamin K 108.6µg Arugula
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 0.086g 0.163g Arugula
Monounsaturated Fat 0.049g 0.291g Bran
Polyunsaturated fat 0.319g 0.339g Bran

Which food is preferable for your diet?

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

People also compare

Arugula
Arugula vs Vegetable
Vegetable
Arugula
Arugula vs Basil
Basil
Arugula
Arugula vs Spinach raw
Spinach raw
Bran
Bran vs Oat
Oat
Bran
Bran vs Rice
Rice
Bran
Bran vs Wheat
Wheat

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
52%
Arugula
6%
Bran
Minerals Daily Need Coverage Score
28%
Arugula
33%
Bran

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 26mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.