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  6. Bran raw vs. Rapini

Bran raw vs. Rapini — In-Depth Nutrition Comparison

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How are Bran raw and Rapini different?

  • Bran raw is higher in Manganese, Phosphorus, Vitamin B1, Selenium, Fiber, Magnesium, Iron, Copper, and Vitamin B5, however, Rapini is richer in Vitamin K.
  • Daily need coverage for Manganese from Bran raw is 228% higher.
  • Bran raw contains 45 times more Selenium than Rapini. While Bran raw contains 45.2µg of Selenium, Rapini contains only 1µg.

Oat bran, raw and Broccoli raab, raw are the varieties used in this article.

Infographic

Bran raw vs Rapini 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.
Bran raw
Bran raw
9
:
1
Rapini
Rapini
Contains more Iron +152.8%
Contains more Magnesium +968.2%
Contains more Phosphorus +905.5%
Contains more Potassium +188.8%
Contains less Sodium -87.9%
Contains more Zinc +303.9%
Contains more Copper +859.5%
Contains more Manganese +1325.3%
Contains more Selenium +4420%
Contains more Calcium +86.2%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Contains more Iron +152.8%
Contains more Magnesium +968.2%
Contains more Phosphorus +905.5%
Contains more Potassium +188.8%
Contains less Sodium -87.9%
Contains more Zinc +303.9%
Contains more Copper +859.5%
Contains more Manganese +1325.3%
Contains more Selenium +4420%
Contains more Calcium +86.2%

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.
Bran raw
Bran raw
3
:
7
Rapini
Rapini
Contains more Vitamin B1 +622.2%
Contains more Vitamin B2 +70.5%
Contains more Vitamin B5 +364%
Contains more Vitamin A +∞%
Contains more Vitamin E +60.4%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +30.7%
Contains more Folate +59.6%
Contains more Vitamin K +6900%
Equal in Vitamin B6 - 0.171
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin B1 +622.2%
Contains more Vitamin B2 +70.5%
Contains more Vitamin B5 +364%
Contains more Vitamin A +∞%
Contains more Vitamin E +60.4%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +30.7%
Contains more Folate +59.6%
Contains more Vitamin K +6900%
Equal in Vitamin B6 - 0.171

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Rapini
Rapini
Contains more Protein +445.7%
Contains more Fats +1334.7%
Contains more Carbs +2223.5%
Contains more Other +208.5%
Contains more Water +1313%
Bran raw
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
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more Protein +445.7%
Contains more Fats +1334.7%
Contains more Carbs +2223.5%
Contains more Other +208.5%
Contains more Water +1313%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Rapini
Rapini
Contains more Monounsaturated Fat +9038.5%
Contains more Polyunsaturated fat +2027.7%
Contains less Saturated Fat -96.2%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Contains more Monounsaturated Fat +9038.5%
Contains more Polyunsaturated fat +2027.7%
Contains less Saturated Fat -96.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran raw Rapini Opinion
Net carbs 50.82g 0.15g Bran raw
Protein 17.3g 3.17g Bran raw
Fats 7.03g 0.49g Bran raw
Carbs 66.22g 2.85g Bran raw
Calories 246kcal 22kcal Bran raw
Fructose 0.17g Rapini
Sugar 1.45g 0.38g Rapini
Fiber 15.4g 2.7g Bran raw
Calcium 58mg 108mg Rapini
Iron 5.41mg 2.14mg Bran raw
Magnesium 235mg 22mg Bran raw
Phosphorus 734mg 73mg Bran raw
Potassium 566mg 196mg Bran raw
Sodium 4mg 33mg Bran raw
Zinc 3.11mg 0.77mg Bran raw
Copper 0.403mg 0.042mg Bran raw
Manganese 5.63mg 0.395mg Bran raw
Selenium 45.2µg 1µg Bran raw
Vitamin A 0IU 2622IU Rapini
Vitamin A RAE 0µg 131µg Rapini
Vitamin E 1.01mg 1.62mg Rapini
Vitamin C 0mg 20.2mg Rapini
Vitamin B1 1.17mg 0.162mg Bran raw
Vitamin B2 0.22mg 0.129mg Bran raw
Vitamin B3 0.934mg 1.221mg Rapini
Vitamin B5 1.494mg 0.322mg Bran raw
Vitamin B6 0.165mg 0.171mg Rapini
Folate 52µg 83µg Rapini
Vitamin K 3.2µg 224µg Rapini
Tryptophan 0.335mg 0.043mg Bran raw
Threonine 0.502mg 0.106mg Bran raw
Isoleucine 0.668mg 0.104mg Bran raw
Leucine 1.374mg 0.17mg Bran raw
Lysine 0.76mg 0.198mg Bran raw
Methionine 0.335mg 0.048mg Bran raw
Phenylalanine 0.908mg 0.128mg Bran raw
Valine 0.964mg 0.153mg Bran raw
Histidine 0.41mg 0.066mg Bran raw
Saturated Fat 1.328g 0.05g Rapini
Monounsaturated Fat 2.376g 0.026g Bran raw
Polyunsaturated fat 2.766g 0.13g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
46%
Bran raw
86%
Rapini
Minerals Daily Need Coverage Score
195%
Bran raw
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.07g)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 1.278g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 29mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Bran raw
Bran raw 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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.