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Celery vs. Bran — In-Depth Nutrition Comparison

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What are the differences between celery and bran?

  • Celery is higher in vitamin A and folate, yet bran is higher in manganese, phosphorus, selenium, vitamin B1, iron, and magnesium.
  • Bran's daily need coverage for manganese is 37% more.
  • The glycemic index of celery is lower.

We used Celery, raw and Oat bran, cooked types in this article.

Infographic

Celery 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.
Celery
Celery
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 12% 23% 7.5% 12% 3.5% 10% 10% 13% 2.2%
Bran
Bran
8
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 +300%
Contains more PotassiumPotassium +182.6%
Contains more MagnesiumMagnesium +263.6%
Contains more IronIron +340%
Contains more CopperCopper +88.6%
Contains more ZincZinc +307.7%
Contains more PhosphorusPhosphorus +395.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +835.9%
Contains more SeleniumSelenium +1825%

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.
Celery
Celery
9
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 10% 0% 7.3% 5.4% 5.3% 13% 6% 15% 17% 0% 73% 27%
Bran
Bran
1
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +67.6%
Contains more Vitamin B3Vitamin B3 +122.2%
Contains more Vitamin B5Vitamin B5 +13.4%
Contains more Vitamin B6Vitamin B6 +196%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
Contains more Vitamin B1Vitamin B1 +661.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Celery Bran DV% diff.
Manganese 0.103mg 0.964mg 37%
Vitamin K 29.3µg 24%
Phosphorus 24mg 119mg 14%
Selenium 0.4µg 7.7µg 13%
Vitamin B1 0.021mg 0.16mg 12%
Iron 0.2mg 0.88mg 9%
Folate 36µg 6µg 8%
Magnesium 11mg 40mg 7%
Protein 0.69g 3.21g 5%
Potassium 260mg 92mg 5%
Fiber 1.6g 2.6g 4%
Zinc 0.13mg 0.53mg 4%
Vitamin B6 0.074mg 0.025mg 4%
Vitamin C 3.1mg 0mg 3%
Carbs 2.97g 11.44g 3%
Calcium 40mg 10mg 3%
Copper 0.035mg 0.066mg 3%
Sodium 80mg 1mg 3%
Vitamin A 22µg 0µg 2%
Vitamin E 0.27mg 2%
Vitamin B2 0.057mg 0.034mg 2%
Polyunsaturated fat 0.079g 0.339g 2%
Calories 16kcal 40kcal 1%
Fats 0.17g 0.86g 1%
Vitamin B3 0.32mg 0.144mg 1%
Vitamin B5 0.246mg 0.217mg 1%
Choline 6.1mg 1%
Saturated fat 0.042g 0.163g 1%
Monounsaturated fat 0.032g 0.291g 1%
Protein per 100 calories 4.3g 8g N/A
Calories per 10 g protein 232kcal 125kcal N/A
Weight per 100 calories 625g 250g N/A
Net carbs 1.37g 8.84g N/A
Sugar 1.34g N/A
Tryptophan 0.009mg 0.057mg 0%
Threonine 0.02mg 0.086mg 0%
Isoleucine 0.021mg 0.114mg 0%
Leucine 0.032mg 0.235mg 0%
Lysine 0.027mg 0.13mg 0%
Methionine 0.005mg 0.057mg 0%
Phenylalanine 0.02mg 0.155mg 0%
Valine 0.027mg 0.165mg 0%
Histidine 0.012mg 0.07mg 0%
Fructose 0.37g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Celery
Celery
2
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 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 +13.6%
Contains more OtherOther +51%
Contains more ProteinProtein +365.2%
Contains more FatsFats +405.9%
Contains more CarbsCarbs +285.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Celery
Celery
1
27% 21% 52%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.079 g
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains less Sat. FatSaturated fat -74.2%
Contains more Mono. FatMonounsaturated fat +809.4%
Contains more Poly. FatPolyunsaturated fat +329.1%

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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. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/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.