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Butterbur vs. Bran — In-Depth Nutrition Comparison

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Significant differences between butterbur and bran

  • Butterbur has more vitamin C, potassium, calcium, and vitamin B6; however, bran is richer in manganese, phosphorus, selenium, vitamin B1, iron, and magnesium.
  • Butterbur covers your daily vitamin C needs 35% more than bran.
  • Bran has 10 times less calcium than butterbur. Butterbur has 103mg of calcium, while bran has 10mg.

Specific food types used in this comparison are Butterbur, (fuki), raw and Oat bran, cooked.

Infographic

Butterbur 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Bran
Bran
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more CalciumCalcium +930%
Contains more PotassiumPotassium +612%
Contains more CopperCopper +56.1%
Contains more MagnesiumMagnesium +185.7%
Contains more IronIron +780%
Contains more ZincZinc +231.3%
Contains more PhosphorusPhosphorus +891.7%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +251.8%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 105% 0% 1% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5%
Bran
Bran
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +38.9%
Contains more Vitamin B6Vitamin B6 +284%
Contains more FolateFolate +66.7%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B5Vitamin B5 +578.1%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Butterbur Bran DV% diff.
Vitamin C 31.5mg 0mg 35%
Manganese 0.274mg 0.964mg 30%
Potassium 655mg 92mg 17%
Phosphorus 12mg 119mg 15%
Selenium 0.9µg 7.7µg 12%
Vitamin B1 0.02mg 0.16mg 12%
Iron 0.1mg 0.88mg 10%
Fiber 2.6g 10%
Calcium 103mg 10mg 9%
Protein 0.39g 3.21g 6%
Magnesium 14mg 40mg 6%
Vitamin B6 0.096mg 0.025mg 5%
Copper 0.103mg 0.066mg 4%
Vitamin B5 0.032mg 0.217mg 4%
Carbs 3.61g 11.44g 3%
Zinc 0.16mg 0.53mg 3%
Polyunsaturated fat 0.339g 2%
Calories 14kcal 40kcal 1%
Fats 0.04g 0.86g 1%
Vitamin B2 0.02mg 0.034mg 1%
Folate 10µg 6µg 1%
Saturated fat 0.163g 1%
Monounsaturated fat 0.291g 1%
Protein per 100 calories 2.8g 8g N/A
Calories per 10 g protein 359kcal 125kcal N/A
Weight per 100 calories 714g 250g N/A
Net carbs 3.61g 8.84g N/A
Sodium 7mg 1mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B3 0.2mg 0.144mg 0%
Tryptophan 0.057mg 0%
Threonine 0.086mg 0%
Isoleucine 0.114mg 0%
Leucine 0.235mg 0%
Lysine 0.13mg 0%
Methionine 0.057mg 0%
Phenylalanine 0.155mg 0%
Valine 0.165mg 0%
Histidine 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Bran
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more WaterWater +12.5%
Contains more OtherOther +198%
Contains more ProteinProtein +723.1%
Contains more FatsFats +2050%
Contains more CarbsCarbs +216.9%

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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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.