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Collard Greens vs. Bran — In-Depth Nutrition Comparison

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What are the main differences between collard Greens and bran?

  • Collard Greens are richer in vitamin A, vitamin C, calcium, vitamin B6, fiber, and vitamin B2, yet bran is richer in manganese, selenium, phosphorus, and vitamin B1.
  • Collard Greens' daily need coverage for vitamin A is 152% higher.

We used Collards, cooked, boiled, drained, without salt and Oat bran, cooked types in this comparison.

Infographic

Collard Greens 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
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 +1310%
Contains more PotassiumPotassium +27.2%
Contains more IronIron +28.4%
Contains more MagnesiumMagnesium +90.5%
Contains more CopperCopper +29.4%
Contains more ZincZinc +130.4%
Contains more PhosphorusPhosphorus +271.9%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +89%
Contains more SeleniumSelenium +1440%

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 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 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
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 +211.8%
Contains more Vitamin B3Vitamin B3 +299.3%
Contains more Vitamin B6Vitamin B6 +412%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.217mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Collard Greens Bran DV% diff.
Vitamin K 406.6µg 339%
Vitamin A 380µg 0µg 42%
Vitamin C 18.2mg 0mg 20%
Manganese 0.51mg 0.964mg 20%
Calcium 141mg 10mg 13%
Selenium 0.5µg 7.7µg 13%
Phosphorus 32mg 119mg 12%
Vitamin B1 0.04mg 0.16mg 10%
Vitamin B6 0.128mg 0.025mg 8%
Choline 38.4mg 7%
Vitamin E 0.88mg 6%
Fiber 4g 2.6g 6%
Vitamin B2 0.106mg 0.034mg 6%
Magnesium 21mg 40mg 5%
Iron 1.13mg 0.88mg 3%
Vitamin B3 0.575mg 0.144mg 3%
Zinc 0.23mg 0.53mg 3%
Folate 16µg 6µg 3%
Carbs 5.65g 11.44g 2%
Copper 0.051mg 0.066mg 2%
Monounsaturated fat 0.026g 0.291g 1%
Polyunsaturated fat 0.173g 0.339g 1%
Protein 2.71g 3.21g 1%
Sodium 15mg 1mg 1%
Saturated fat 0.047g 0.163g 1%
Potassium 117mg 92mg 1%
Calories 33kcal 40kcal 0%
Fats 0.72g 0.86g 0%
Net carbs 1.65g 8.84g N/A
Sugar 0.4g N/A
Vitamin B5 0.218mg 0.217mg 0%
Tryptophan 0.027mg 0.057mg 0%
Threonine 0.074mg 0.086mg 0%
Isoleucine 0.086mg 0.114mg 0%
Leucine 0.13mg 0.235mg 0%
Lysine 0.101mg 0.13mg 0%
Methionine 0.028mg 0.057mg 0%
Phenylalanine 0.075mg 0.155mg 0%
Valine 0.104mg 0.165mg 0%
Histidine 0.04mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 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 OtherOther +51%
Contains more ProteinProtein +18.5%
Contains more FatsFats +19.4%
Contains more CarbsCarbs +102.5%
~equal in Water ~84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 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 -71.2%
Contains more Mono. FatMonounsaturated fat +1019.2%
Contains more Poly. FatPolyunsaturated fat +96%

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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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.