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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 folate, yet bran is higher in manganese, phosphorus, selenium, vitamin B1, iron, and magnesium.
  • Bran's daily need coverage for manganese is 37% more.
  • Celery has 6 times more folate than bran. While celery has 36µg of folate, bran has only 6µg.
  • The glycemic index of celery is lower.

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

Infographic

Celery vs Bran infographic
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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
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
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
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 7.3% 5.4% 0% 5.3% 13% 6% 15% 17% 0% 73% 27% 3.3%
Bran
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
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 CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +661.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Celery 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 price ok
Rich in minerals ok
Lower in Cholesterol Equal

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%
Zinc 0.13mg 0.53mg 4%
Vitamin B6 0.074mg 0.025mg 4%
Fiber 1.6g 2.6g 4%
Calcium 40mg 10mg 3%
Sodium 80mg 1mg 3%
Carbs 2.97g 11.44g 3%
Vitamin C 3.1mg 0mg 3%
Copper 0.035mg 0.066mg 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%
Saturated fat 0.042g 0.163g 1%
Monounsaturated fat 0.032g 0.291g 1%
Choline 6.1mg 1%
Calories 16kcal 40kcal 1%
Vitamin B5 0.246mg 0.217mg 1%
Vitamin B3 0.32mg 0.144mg 1%
Fats 0.17g 0.86g 1%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celery Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Celery
6%
Bran
Minerals Daily Need Coverage Score
10%
Celery
33%
Bran

Comparison summary

Which food is lower in Saturated fat?
Celery
Celery is lower in Saturated fat (difference - 0.121g)
Which food is lower in glycemic index?
Celery
Celery is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Celery
Celery is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 1.34g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 79mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.6)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.