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  6. Grape leaves vs. Bran

Grape leaves vs. Bran — In-Depth Nutrition Comparison

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How are Grape leaves and Bran different?

  • Grape leaves are higher than Bran in Vitamin A RAE, Manganese, Copper, Calcium, Fiber, Vitamin B6, Vitamin B2, Iron, Folate, and Vitamin B3.
  • Grape leaves covers your daily need of Vitamin A RAE 153% more than Bran.
  • Grape leaves contain 36 times more Calcium than Bran. Grape leaves contain 363mg of Calcium, while Bran contains 10mg.

Grape leaves, raw and Oat bran, cooked types were used in this article.

Infographic

Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Bran
Bran
3
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 MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +3530%
Contains more PotassiumPotassium +195.7%
Contains more IronIron +198.9%
Contains more CopperCopper +528.8%
Contains more ZincZinc +26.4%
Contains more ManganeseManganese +196.2%
Contains more PhosphorusPhosphorus +30.8%
Contains less SodiumSodium -88.9%
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 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 37% 1651% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Bran
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 E Vitamin E +∞%
Contains more Vitamin B2Vitamin B2 +941.2%
Contains more Vitamin B3Vitamin B3 +1540.3%
Contains more Vitamin B6Vitamin B6 +1500%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1283.3%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Bran
Bran
1
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 +74.5%
Contains more FatsFats +146.5%
Contains more CarbsCarbs +51.3%
Contains more OtherOther +236.7%
Contains more WaterWater +14.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated Fat: Sat. Fat 0.336 g
Monounsaturated Fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 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 more Poly. FatPolyunsaturated fat +214.2%
Contains less Sat. FatSaturated Fat -51.5%
Contains more Mono. FatMonounsaturated Fat +259.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grape leaves Bran
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Grape leaves Bran Opinion
Calories 93kcal 40kcal Grape leaves
Protein 5.6g 3.21g Grape leaves
Fats 2.12g 0.86g Grape leaves
Vitamin C 11.1mg 0mg Grape leaves
Net carbs 6.31g 8.84g Bran
Carbs 17.31g 11.44g Grape leaves
Magnesium 95mg 40mg Grape leaves
Calcium 363mg 10mg Grape leaves
Potassium 272mg 92mg Grape leaves
Iron 2.63mg 0.88mg Grape leaves
Sugar 6.3g Bran
Fiber 11g 2.6g Grape leaves
Copper 0.415mg 0.066mg Grape leaves
Zinc 0.67mg 0.53mg Grape leaves
Phosphorus 91mg 119mg Bran
Sodium 9mg 1mg Bran
Vitamin A 27521IU 0IU Grape leaves
Vitamin A RAE 1376µg 0µg Grape leaves
Vitamin E 2mg Grape leaves
Manganese 2.855mg 0.964mg Grape leaves
Selenium 0.9µg 7.7µg Bran
Vitamin B1 0.04mg 0.16mg Bran
Vitamin B2 0.354mg 0.034mg Grape leaves
Vitamin B3 2.362mg 0.144mg Grape leaves
Vitamin B5 0.231mg 0.217mg Grape leaves
Vitamin B6 0.4mg 0.025mg Grape leaves
Vitamin K 108.6µg Grape leaves
Folate 83µg 6µg Grape leaves
Choline 12.8mg Grape leaves
Saturated Fat 0.336g 0.163g Bran
Monounsaturated Fat 0.081g 0.291g Bran
Polyunsaturated fat 1.065g 0.339g Grape leaves
Tryptophan 0.057mg Bran
Threonine 0.086mg Bran
Isoleucine 0.114mg Bran
Leucine 0.235mg Bran
Lysine 0.13mg Bran
Methionine 0.057mg Bran
Phenylalanine 0.155mg Bran
Valine 0.165mg Bran
Histidine 0.07mg Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves 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
178%
Grape leaves
6%
Bran
Minerals Daily Need Coverage Score
87%
Grape leaves
33%
Bran

Comparison summary

Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.173g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.8)
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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.