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  6. Bran raw vs. Broccoli

Bran raw vs. Broccoli — In-Depth Nutrition Comparison

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Summary of differences between bran raw and broccoli

  • Bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, and copper, while broccoli has more vitamin C and vitamin K.
  • Bran raw covers your daily need for manganese, 236% more than broccoli.
  • Bran raw contains 18 times more selenium than broccoli. While bran raw contains 45.2µg of selenium, broccoli contains only 2.5µg.
  • Broccoli has a lower glycemic index. The glycemic index of broccoli is 32, while the glycemic index of bran raw is 56.

These are the specific foods used in this comparison Oat bran, raw and Broccoli, raw.

Infographic

Bran raw vs Broccoli 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +1019%
Contains more CalciumCalcium +23.4%
Contains more PotassiumPotassium +79.1%
Contains more IronIron +641.1%
Contains more CopperCopper +722.4%
Contains more ZincZinc +658.5%
Contains more PhosphorusPhosphorus +1012.1%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +2581%
Contains more SeleniumSelenium +1708%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin EVitamin E +29.5%
Contains more Vitamin B1Vitamin B1 +1547.9%
Contains more Vitamin B2Vitamin B2 +88%
Contains more Vitamin B3Vitamin B3 +46.2%
Contains more Vitamin B5Vitamin B5 +160.7%
Contains more CholineCholine +72.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +3075%
Contains more FolateFolate +21.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.175mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Broccoli DV% diff.
Manganese 5.63mg 0.21mg 236%
Vitamin C 0mg 89.2mg 99%
Phosphorus 734mg 66mg 95%
Vitamin B1 1.17mg 0.071mg 92%
Vitamin K 3.2µg 101.6µg 82%
Selenium 45.2µg 2.5µg 78%
Iron 5.41mg 0.73mg 59%
Magnesium 235mg 21mg 51%
Fiber 15.4g 2.6g 51%
Copper 0.403mg 0.049mg 39%
Protein 17.3g 2.82g 29%
Zinc 3.11mg 0.41mg 25%
Carbs 66.22g 6.64g 20%
Polyunsaturated fat 2.766g 0.038g 18%
Vitamin B5 1.494mg 0.573mg 18%
Calories 246kcal 34kcal 11%
Fats 7.03g 0.37g 10%
Vitamin B2 0.22mg 0.117mg 8%
Potassium 566mg 316mg 7%
Saturated fat 1.328g 0.039g 6%
Monounsaturated fat 2.376g 0.011g 6%
Folate 52µg 63µg 3%
Vitamin A 0µg 31µg 3%
Vitamin B3 0.934mg 0.639mg 2%
Choline 32.2mg 18.7mg 2%
Vitamin E 1.01mg 0.78mg 2%
Calcium 58mg 47mg 1%
Sodium 4mg 33mg 1%
Vitamin B6 0.165mg 0.175mg 1%
Fructose 0.68g 1%
Net carbs 50.82g 4.04g N/A
Sugar 1.45g 1.7g N/A
Tryptophan 0.335mg 0.033mg 0%
Threonine 0.502mg 0.088mg 0%
Isoleucine 0.668mg 0.079mg 0%
Leucine 1.374mg 0.129mg 0%
Lysine 0.76mg 0.135mg 0%
Methionine 0.335mg 0.038mg 0%
Phenylalanine 0.908mg 0.117mg 0%
Valine 0.964mg 0.125mg 0%
Histidine 0.41mg 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +513.5%
Contains more FatsFats +1800%
Contains more CarbsCarbs +897.3%
Contains more OtherOther +233.3%
Contains more WaterWater +1263.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +21500%
Contains more Poly. FatPolyunsaturated fat +7178.9%
Contains less Sat. FatSaturated fat -97.1%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.