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  6. Bran raw vs. Cauliflower

Bran raw vs. Cauliflower — In-Depth Nutrition Comparison

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How are bran raw and cauliflower different?

  • Bran raw is richer in manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, and zinc, while cauliflower is higher in vitamin C.
  • Bran raw covers your daily need for manganese, 238% more than cauliflower.
  • Bran raw contains 75 times more selenium than cauliflower. Bran raw contains 45.2µg of selenium, while cauliflower contains 0.6µg.

Oat bran, raw and Cauliflower, raw types were used in this article.

Infographic

Bran raw vs Cauliflower infographic
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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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +1466.7%
Contains more CalciumCalcium +163.6%
Contains more PotassiumPotassium +89.3%
Contains more IronIron +1188.1%
Contains more CopperCopper +933.3%
Contains more ZincZinc +1051.9%
Contains more PhosphorusPhosphorus +1568.2%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +3532.3%
Contains more SeleniumSelenium +7433.3%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin EVitamin E +1162.5%
Contains more Vitamin B1Vitamin B1 +2240%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +84.2%
Contains more Vitamin B5Vitamin B5 +124%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +11.5%
Contains more Vitamin KVitamin K +384.4%
Contains more CholineCholine +37.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~57µg

All nutrients comparison - raw data values

Nutrient Bran raw Cauliflower DV% diff.
Manganese 5.63mg 0.155mg 238%
Phosphorus 734mg 44mg 99%
Vitamin B1 1.17mg 0.05mg 93%
Selenium 45.2µg 0.6µg 81%
Iron 5.41mg 0.42mg 62%
Fiber 15.4g 2g 54%
Vitamin C 0mg 48.2mg 54%
Magnesium 235mg 15mg 52%
Copper 0.403mg 0.039mg 40%
Protein 17.3g 1.92g 31%
Zinc 3.11mg 0.27mg 26%
Carbs 66.22g 4.97g 20%
Polyunsaturated fat 2.766g 0.031g 18%
Vitamin B5 1.494mg 0.667mg 17%
Vitamin B2 0.22mg 0.06mg 12%
Calories 246kcal 25kcal 11%
Vitamin K 3.2µg 15.5µg 10%
Fats 7.03g 0.28g 10%
Potassium 566mg 299mg 8%
Vitamin E 1.01mg 0.08mg 6%
Monounsaturated fat 2.376g 0.034g 6%
Saturated fat 1.328g 0.13g 5%
Calcium 58mg 22mg 4%
Vitamin B3 0.934mg 0.507mg 3%
Choline 32.2mg 44.3mg 2%
Vitamin B6 0.165mg 0.184mg 1%
Fructose 0.97g 1%
Sodium 4mg 30mg 1%
Folate 52µg 57µg 1%
Net carbs 50.82g 2.97g N/A
Sugar 1.45g 1.91g N/A
Tryptophan 0.335mg 0.02mg 0%
Threonine 0.502mg 0.076mg 0%
Isoleucine 0.668mg 0.071mg 0%
Leucine 1.374mg 0.106mg 0%
Lysine 0.76mg 0.217mg 0%
Methionine 0.335mg 0.02mg 0%
Phenylalanine 0.908mg 0.065mg 0%
Valine 0.964mg 0.125mg 0%
Histidine 0.41mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +801%
Contains more FatsFats +2410.7%
Contains more CarbsCarbs +1232.4%
Contains more OtherOther +281.6%
Contains more WaterWater +1305.6%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +6888.2%
Contains more Poly. FatPolyunsaturated fat +8822.6%
Contains less Sat. FatSaturated fat -90.2%

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.