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Drumstick leaves vs. Bran — In-Depth Nutrition Comparison

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What are the main differences between drumstick leaves and bran?

  • Drumstick leaves are richer in vitamin A, vitamin B6, vitamin C, vitamin B2, iron, calcium, vitamin B3, folate, and vitamin B1, yet bran is richer in selenium.
  • Drumstick leaves' daily need coverage for vitamin A is 151% higher.

We used Drumstick leaves, raw and Oat bran, cooked types in this comparison.

Infographic

Drumstick leaves 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 30% 56% 30% 150% 35% 16% 48% 1.2% 139% 4.9%
Bran
2
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 +1750%
Contains more PotassiumPotassium +266.3%
Contains more IronIron +354.5%
Contains more CopperCopper +59.1%
Contains more ZincZinc +13.2%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +755.6%
~equal in Magnesium ~40mg
~equal in Phosphorus ~119mg
~equal in Manganese ~0.964mg

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 172% 126% 0% 0% 64% 152% 42% 7.5% 277% 0% 0% 30% 0%
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 B1Vitamin B1 +60.6%
Contains more Vitamin B2Vitamin B2 +1841.2%
Contains more Vitamin B3Vitamin B3 +1441.7%
Contains more Vitamin B6Vitamin B6 +4700%
Contains more FolateFolate +566.7%
Contains more Vitamin B5Vitamin B5 +73.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Drumstick leaves Bran DV% diff.
Vitamin B6 1.2mg 0.025mg 90%
Vitamin C 51.7mg 0mg 57%
Vitamin B2 0.66mg 0.034mg 48%
Vitamin A 378µg 0µg 42%
Iron 4mg 0.88mg 39%
Calcium 185mg 10mg 18%
Vitamin B3 2.22mg 0.144mg 13%
Selenium 0.9µg 7.7µg 12%
Protein 9.4g 3.21g 12%
Folate 40µg 6µg 9%
Vitamin B1 0.257mg 0.16mg 8%
Potassium 337mg 92mg 7%
Copper 0.105mg 0.066mg 4%
Manganese 1.063mg 0.964mg 4%
Fiber 2g 2.6g 2%
Vitamin B5 0.125mg 0.217mg 2%
Polyunsaturated fat 0.339g 2%
Saturated fat 0.163g 1%
Monounsaturated fat 0.291g 1%
Calories 64kcal 40kcal 1%
Phosphorus 112mg 119mg 1%
Zinc 0.6mg 0.53mg 1%
Carbs 8.28g 11.44g 1%
Fats 1.4g 0.86g 1%
Net carbs 6.28g 8.84g N/A
Magnesium 42mg 40mg 0%
Sodium 9mg 1mg 0%
Tryptophan 0.144mg 0.057mg 0%
Threonine 0.411mg 0.086mg 0%
Isoleucine 0.451mg 0.114mg 0%
Leucine 0.791mg 0.235mg 0%
Lysine 0.537mg 0.13mg 0%
Methionine 0.123mg 0.057mg 0%
Phenylalanine 0.487mg 0.155mg 0%
Valine 0.611mg 0.165mg 0%
Histidine 0.196mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 8% 79% 2%
Protein: 9.4 g
Fats: 1.4 g
Carbs: 8.28 g
Water: 78.66 g
Other: 2.26 g
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +192.8%
Contains more FatsFats +62.8%
Contains more OtherOther +361.2%
Contains more CarbsCarbs +38.2%
~equal in Water ~84g

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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. Drumstick leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168416/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.