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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 RAE, 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 RAE is 41% more.

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

Infographic

Lettuce 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.
Lettuce
Lettuce
2
:
8
Bran
Bran
Contains more Calcium +260%
Contains more Potassium +110.9%
Contains more Magnesium +207.7%
Contains more Phosphorus +310.3%
Contains less Sodium -96.4%
Contains more Zinc +194.4%
Contains more Copper +127.6%
Contains more Manganese +285.6%
Contains more Selenium +1183.3%
Equal in Iron - 0.88
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +260%
Contains more Potassium +110.9%
Contains more Magnesium +207.7%
Contains more Phosphorus +310.3%
Contains less Sodium -96.4%
Contains more Zinc +194.4%
Contains more Copper +127.6%
Contains more Manganese +285.6%
Contains more Selenium +1183.3%
Equal in Iron - 0.88

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.
Lettuce
Lettuce
8
:
2
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +135.3%
Contains more Vitamin B3 +160.4%
Contains more Vitamin B6 +260%
Contains more Folate +533.3%
Contains more Vitamin B1 +128.6%
Contains more Vitamin B5 +61.9%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +135.3%
Contains more Vitamin B3 +160.4%
Contains more Vitamin B6 +260%
Contains more Folate +533.3%
Contains more Vitamin B1 +128.6%
Contains more Vitamin B5 +61.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
2
:
3
Bran
Bran
Contains more Water +13.1%
Contains more Other +30.6%
Contains more Protein +136%
Contains more Fats +473.3%
Contains more Carbs +298.6%
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Water +13.1%
Contains more Other +30.6%
Contains more Protein +136%
Contains more Fats +473.3%
Contains more Carbs +298.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Bran
Bran
Contains less Saturated Fat -87.7%
Contains more Monounsaturated Fat +4750%
Contains more Polyunsaturated fat +313.4%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -87.7%
Contains more Monounsaturated Fat +4750%
Contains more Polyunsaturated fat +313.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Bran Opinion
Net carbs 1.57g 8.84g Bran
Protein 1.36g 3.21g Bran
Fats 0.15g 0.86g Bran
Carbs 2.87g 11.44g Bran
Calories 15kcal 40kcal Bran
Fructose 0.43g Lettuce
Sugar 0.78g Bran
Fiber 1.3g 2.6g Bran
Calcium 36mg 10mg Lettuce
Iron 0.86mg 0.88mg Bran
Magnesium 13mg 40mg Bran
Phosphorus 29mg 119mg Bran
Potassium 194mg 92mg Lettuce
Sodium 28mg 1mg Bran
Zinc 0.18mg 0.53mg Bran
Copper 0.029mg 0.066mg Bran
Manganese 0.25mg 0.964mg Bran
Selenium 0.6µg 7.7µg Bran
Vitamin A 7405IU 0IU Lettuce
Vitamin A RAE 370µg 0µg Lettuce
Vitamin E 0.22mg Lettuce
Vitamin C 9.2mg 0mg Lettuce
Vitamin B1 0.07mg 0.16mg Bran
Vitamin B2 0.08mg 0.034mg Lettuce
Vitamin B3 0.375mg 0.144mg Lettuce
Vitamin B5 0.134mg 0.217mg Bran
Vitamin B6 0.09mg 0.025mg Lettuce
Folate 38µg 6µg Lettuce
Vitamin K 126.3µg Lettuce
Tryptophan 0.009mg 0.057mg Bran
Threonine 0.059mg 0.086mg Bran
Isoleucine 0.084mg 0.114mg Bran
Leucine 0.079mg 0.235mg Bran
Lysine 0.084mg 0.13mg Bran
Methionine 0.016mg 0.057mg Bran
Phenylalanine 0.055mg 0.155mg Bran
Valine 0.07mg 0.165mg Bran
Histidine 0.022mg 0.07mg Bran
Saturated Fat 0.02g 0.163g Lettuce
Monounsaturated Fat 0.006g 0.291g Bran
Polyunsaturated fat 0.082g 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
75%
Lettuce
6%
Bran
Minerals Daily Need Coverage Score
14%
Lettuce
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 27mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.5)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
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. 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.