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Lettuce vs. Bran — In-Depth Nutrition Comparison

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What are the differences between lettuce and bran?

  • Lettuce is higher in vitamin A, vitamin C, and folate, yet bran is higher in manganese, selenium, phosphorus, vitamin B1, magnesium, and fiber.
  • Lettuce's daily need coverage for vitamin A is 148% more.
  • The glycemic index of lettuce is lower.

We used Lettuce, green leaf, raw and Oat bran, cooked types in this article.

Infographic

Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Bran
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 +260%
Contains more PotassiumPotassium +110.9%
Contains more MagnesiumMagnesium +207.7%
Contains more CopperCopper +127.6%
Contains more ZincZinc +194.4%
Contains more PhosphorusPhosphorus +310.3%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +285.6%
Contains more SeleniumSelenium +1183.3%
~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.
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 31% 0% 123% 4.4% 18% 18% 7% 8% 21% 0% 316% 29%
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 +135.3%
Contains more Vitamin B3Vitamin B3 +160.4%
Contains more Vitamin B6Vitamin B6 +260%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +533.3%
Contains more Vitamin B1Vitamin B1 +128.6%
Contains more Vitamin B5Vitamin B5 +61.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Bran DV% diff.
Vitamin K 126.3µg 105%
Vitamin A 370µg 0µg 41%
Manganese 0.25mg 0.964mg 31%
Phosphorus 29mg 119mg 13%
Selenium 0.6µg 7.7µg 13%
Vitamin C 9.2mg 0mg 10%
Vitamin B1 0.07mg 0.16mg 8%
Folate 38µg 6µg 8%
Magnesium 13mg 40mg 6%
Fiber 1.3g 2.6g 5%
Vitamin B6 0.09mg 0.025mg 5%
Protein 1.36g 3.21g 4%
Copper 0.029mg 0.066mg 4%
Vitamin B2 0.08mg 0.034mg 4%
Carbs 2.87g 11.44g 3%
Calcium 36mg 10mg 3%
Potassium 194mg 92mg 3%
Zinc 0.18mg 0.53mg 3%
Vitamin B5 0.134mg 0.217mg 2%
Choline 13.6mg 2%
Polyunsaturated fat 0.082g 0.339g 2%
Calories 15kcal 40kcal 1%
Fats 0.15g 0.86g 1%
Sodium 28mg 1mg 1%
Vitamin E 0.22mg 1%
Vitamin B3 0.375mg 0.144mg 1%
Saturated fat 0.02g 0.163g 1%
Monounsaturated fat 0.006g 0.291g 1%
Fructose 0.43g 1%
Protein per 100 calories 9.1g 8g N/A
Calories per 10 g protein 110kcal 125kcal N/A
Weight per 100 calories 667g 250g N/A
Net carbs 1.57g 8.84g N/A
Iron 0.86mg 0.88mg 0%
Sugar 0.78g N/A
Tryptophan 0.009mg 0.057mg 0%
Threonine 0.059mg 0.086mg 0%
Isoleucine 0.084mg 0.114mg 0%
Leucine 0.079mg 0.235mg 0%
Lysine 0.084mg 0.13mg 0%
Methionine 0.016mg 0.057mg 0%
Phenylalanine 0.055mg 0.155mg 0%
Valine 0.07mg 0.165mg 0%
Histidine 0.022mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 WaterWater +13.1%
Contains more OtherOther +30.6%
Contains more ProteinProtein +136%
Contains more FatsFats +473.3%
Contains more CarbsCarbs +298.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 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 -87.7%
Contains more Mono. FatMonounsaturated fat +4750%
Contains more Poly. FatPolyunsaturated fat +313.4%

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.