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  6. Bran raw vs. Chinese cabbage

Bran raw vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are bran raw and Chinese cabbage different?

  • Bran raw is higher in manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, and copper; however, Chinese cabbage is richer in vitamin A and vitamin C.
  • Daily need coverage for manganese for bran raw is 238% higher.
  • Bran raw contains 90 times more selenium than Chinese cabbage. While bran raw contains 45.2µg of selenium, Chinese cabbage contains only 0.5µg.
  • Chinese cabbage has a lower glycemic index (32) than bran raw (56).

Oat bran, raw and Cabbage, chinese (pak-choi), raw are the varieties used in this article.

Infographic

Bran raw vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +1136.8%
Contains more PotassiumPotassium +124.6%
Contains more IronIron +576.3%
Contains more CopperCopper +1819%
Contains more ZincZinc +1536.8%
Contains more PhosphorusPhosphorus +1883.8%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +3440.9%
Contains more SeleniumSelenium +8940%
Contains more CalciumCalcium +81%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +1022.2%
Contains more Vitamin B1Vitamin B1 +2825%
Contains more Vitamin B2Vitamin B2 +214.3%
Contains more Vitamin B3Vitamin B3 +86.8%
Contains more Vitamin B5Vitamin B5 +1597.7%
Contains more CholineCholine +403.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more Vitamin KVitamin K +1321.9%
Contains more FolateFolate +26.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Chinese cabbage DV% diff.
Manganese 5.63mg 0.159mg 238%
Phosphorus 734mg 37mg 100%
Vitamin B1 1.17mg 0.04mg 94%
Selenium 45.2µg 0.5µg 81%
Iron 5.41mg 0.8mg 58%
Fiber 15.4g 1g 58%
Magnesium 235mg 19mg 51%
Vitamin C 0mg 45mg 50%
Copper 0.403mg 0.021mg 42%
Vitamin K 3.2µg 45.5µg 35%
Protein 17.3g 1.5g 32%
Vitamin B5 1.494mg 0.088mg 28%
Zinc 3.11mg 0.19mg 27%
Vitamin A 0µg 223µg 25%
Carbs 66.22g 2.18g 21%
Polyunsaturated fat 2.766g 0.096g 18%
Vitamin B2 0.22mg 0.07mg 12%
Calories 246kcal 13kcal 12%
Fats 7.03g 0.2g 11%
Potassium 566mg 252mg 9%
Vitamin E 1.01mg 0.09mg 6%
Saturated fat 1.328g 0.027g 6%
Monounsaturated fat 2.376g 0.015g 6%
Calcium 58mg 105mg 5%
Choline 32.2mg 6.4mg 5%
Folate 52µg 66µg 4%
Vitamin B3 0.934mg 0.5mg 3%
Sodium 4mg 65mg 3%
Vitamin B6 0.165mg 0.194mg 2%
Net carbs 50.82g 1.18g N/A
Sugar 1.45g 1.18g N/A
Tryptophan 0.335mg 0.015mg 0%
Threonine 0.502mg 0.049mg 0%
Isoleucine 0.668mg 0.085mg 0%
Leucine 1.374mg 0.088mg 0%
Lysine 0.76mg 0.089mg 0%
Methionine 0.335mg 0.009mg 0%
Phenylalanine 0.908mg 0.044mg 0%
Valine 0.964mg 0.066mg 0%
Histidine 0.41mg 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +1053.3%
Contains more FatsFats +3415%
Contains more CarbsCarbs +2937.6%
Contains more OtherOther +262.5%
Contains more WaterWater +1355.3%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +15740%
Contains more Poly. FatPolyunsaturated fat +2781.3%
Contains less Sat. FatSaturated fat -98%

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.