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Kale vs. Bran — In-Depth Nutrition Comparison

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How are kale and bran different?

  • Kale is richer in vitamin A, vitamin C, copper, vitamin B6, and calcium, while bran is higher in manganese, phosphorus, selenium, vitamin B1, and magnesium.
  • Kale covers your daily need for vitamin A, 272% more than bran.

Kale, cooked, boiled, drained, without salt and Oat bran, cooked types were used in this article.

Infographic

Kale 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.
Kale
Kale
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Bran
Bran
6
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 +620%
Contains more PotassiumPotassium +147.8%
Contains more CopperCopper +136.4%
Contains more MagnesiumMagnesium +122.2%
Contains more ZincZinc +120.8%
Contains more PhosphorusPhosphorus +325%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +131.7%
Contains more SeleniumSelenium +755.6%
~equal in Iron ~0.88mg

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.
Kale
Kale
8
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 137% 0% 227% 17% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8%
Bran
Bran
2
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 +105.9%
Contains more Vitamin B3Vitamin B3 +247.2%
Contains more Vitamin B6Vitamin B6 +452%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +116.7%
Contains more Vitamin B1Vitamin B1 +201.9%
Contains more Vitamin B5Vitamin B5 +342.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale Bran DV% diff.
Vitamin K 817µg 681%
Vitamin A 681µg 0µg 76%
Vitamin C 41mg 0mg 46%
Manganese 0.416mg 0.964mg 24%
Phosphorus 28mg 119mg 13%
Selenium 0.9µg 7.7µg 12%
Copper 0.156mg 0.066mg 10%
Vitamin B1 0.053mg 0.16mg 9%
Vitamin B6 0.138mg 0.025mg 9%
Calcium 72mg 10mg 6%
Vitamin E 0.85mg 6%
Magnesium 18mg 40mg 5%
Potassium 228mg 92mg 4%
Protein 1.9g 3.21g 3%
Zinc 0.24mg 0.53mg 3%
Vitamin B2 0.07mg 0.034mg 3%
Vitamin B5 0.049mg 0.217mg 3%
Carbs 5.63g 11.44g 2%
Fiber 2g 2.6g 2%
Vitamin B3 0.5mg 0.144mg 2%
Folate 13µg 6µg 2%
Calories 28kcal 40kcal 1%
Fats 0.4g 0.86g 1%
Sodium 23mg 1mg 1%
Saturated fat 0.052g 0.163g 1%
Monounsaturated fat 0.03g 0.291g 1%
Polyunsaturated fat 0.193g 0.339g 1%
Protein per 100 calories 6.8g 8g N/A
Calories per 10 g protein 147kcal 125kcal N/A
Weight per 100 calories 357g 250g N/A
Net carbs 3.63g 8.84g N/A
Iron 0.9mg 0.88mg 0%
Sugar 1.25g N/A
Choline 0.4mg 0%
Tryptophan 0.023mg 0.057mg 0%
Threonine 0.085mg 0.086mg 0%
Isoleucine 0.114mg 0.114mg 0%
Leucine 0.133mg 0.235mg 0%
Lysine 0.114mg 0.13mg 0%
Methionine 0.018mg 0.057mg 0%
Phenylalanine 0.097mg 0.155mg 0%
Valine 0.104mg 0.165mg 0%
Histidine 0.04mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
2
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 OtherOther +77.6%
Contains more ProteinProtein +68.9%
Contains more FatsFats +115%
Contains more CarbsCarbs +103.2%
~equal in Water ~84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
1
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 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 -68.1%
Contains more Mono. FatMonounsaturated fat +870%
Contains more Poly. FatPolyunsaturated fat +75.6%

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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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.