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  6. Bran raw vs. Brussels sprouts

Bran raw vs. Brussels sprouts — In-Depth Nutrition Comparison

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Differences between bran raw and Brussels sprouts

  • Bran raw has more manganese, phosphorus, vitamin B1, selenium, magnesium, iron, fiber, and copper, while Brussels sprouts have more vitamin K and vitamin C.
  • Bran raw's daily need coverage for manganese is 230% higher.
  • Brussels sprouts contain 28 times less selenium than bran raw. Bran raw contains 45.2µg of selenium, while Brussels sprouts contain 1.6µg.

The food types used in this comparison are Oat bran, raw and Brussels sprouts, raw.

Infographic

Bran raw vs Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +921.7%
Contains more CalciumCalcium +38.1%
Contains more PotassiumPotassium +45.5%
Contains more IronIron +286.4%
Contains more CopperCopper +475.7%
Contains more ZincZinc +640.5%
Contains more PhosphorusPhosphorus +963.8%
Contains less SodiumSodium -84%
Contains more ManganeseManganese +1570.6%
Contains more SeleniumSelenium +2725%

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin EVitamin E +14.8%
Contains more Vitamin B1Vitamin B1 +741.7%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more Vitamin B3Vitamin B3 +25.4%
Contains more Vitamin B5Vitamin B5 +383.5%
Contains more CholineCholine +68.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +32.7%
Contains more Vitamin KVitamin K +5431.3%
Contains more FolateFolate +17.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Brussels sprouts DV% diff.
Polyunsaturated fat 2.766g 153g 1002%
Manganese 5.63mg 0.337mg 230%
Vitamin K 3.2µg 177µg 145%
Phosphorus 734mg 69mg 95%
Vitamin C 0mg 85mg 94%
Vitamin B1 1.17mg 0.139mg 86%
Selenium 45.2µg 1.6µg 79%
Magnesium 235mg 23mg 50%
Iron 5.41mg 1.4mg 50%
Fiber 15.4g 3.8g 46%
Copper 0.403mg 0.07mg 37%
Protein 17.3g 3.38g 28%
Vitamin B5 1.494mg 0.309mg 24%
Zinc 3.11mg 0.42mg 24%
Carbs 66.22g 8.95g 19%
Vitamin B2 0.22mg 0.09mg 10%
Calories 246kcal 43kcal 10%
Fats 7.03g 0.3g 10%
Monounsaturated fat 2.376g 0.023g 6%
Saturated fat 1.328g 0.062g 6%
Potassium 566mg 389mg 5%
Vitamin A 0µg 38µg 4%
Vitamin B6 0.165mg 0.219mg 4%
Folate 52µg 61µg 2%
Calcium 58mg 42mg 2%
Choline 32.2mg 19.1mg 2%
Vitamin E 1.01mg 0.88mg 1%
Vitamin B3 0.934mg 0.745mg 1%
Sodium 4mg 25mg 1%
Fructose 0.93g 1%
Net carbs 50.82g 5.15g N/A
Sugar 1.45g 2.2g N/A
Tryptophan 0.335mg 0.037mg 0%
Threonine 0.502mg 0.12mg 0%
Isoleucine 0.668mg 0.132mg 0%
Leucine 1.374mg 0.152mg 0%
Lysine 0.76mg 0.154mg 0%
Methionine 0.335mg 0.032mg 0%
Phenylalanine 0.908mg 0.098mg 0%
Valine 0.964mg 0.155mg 0%
Histidine 0.41mg 0.076mg 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% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +411.8%
Contains more FatsFats +2243.3%
Contains more CarbsCarbs +639.9%
Contains more OtherOther +111.7%
Contains more WaterWater +1213%

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +10230.4%
Contains less Sat. FatSaturated fat -95.3%
Contains more Poly. FatPolyunsaturated fat +5431.5%

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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.