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  6. Bran raw vs. Celery

Bran raw vs. Celery — In-Depth Nutrition Comparison

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What are the main differences between Bran raw and Celery?

  • Celery has less Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, Copper, Zinc, and Vitamin B5 than Bran raw.
  • Bran raw's daily need coverage for Manganese is 240% higher.
  • Bran raw has 113 times more Selenium than Celery. Bran raw has 45.2µg of Selenium, while Celery has 0.4µg.

We used Oat bran, raw and Celery, raw types in this comparison.

Infographic

Bran raw vs Celery 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
10
:
0
Celery
Celery
Contains more Calcium +45%
Contains more Iron +2605%
Contains more Magnesium +2036.4%
Contains more Phosphorus +2958.3%
Contains more Potassium +117.7%
Contains less Sodium -95%
Contains more Zinc +2292.3%
Contains more Copper +1051.4%
Contains more Manganese +5366%
Contains more Selenium +11200%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Celery
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 8% 8% 11% 23% 11% 4% 12% 14% 3%
Contains more Calcium +45%
Contains more Iron +2605%
Contains more Magnesium +2036.4%
Contains more Phosphorus +2958.3%
Contains more Potassium +117.7%
Contains less Sodium -95%
Contains more Zinc +2292.3%
Contains more Copper +1051.4%
Contains more Manganese +5366%
Contains more Selenium +11200%

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
7
:
3
Celery
Celery
Contains more Vitamin E +274.1%
Contains more Vitamin B1 +5471.4%
Contains more Vitamin B2 +286%
Contains more Vitamin B3 +191.9%
Contains more Vitamin B5 +507.3%
Contains more Vitamin B6 +123%
Contains more Folate +44.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +815.6%
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%
Celery
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 6% 0% 11% 6% 14% 6% 15% 18% 27% 0% 74%
Contains more Vitamin E +274.1%
Contains more Vitamin B1 +5471.4%
Contains more Vitamin B2 +286%
Contains more Vitamin B3 +191.9%
Contains more Vitamin B5 +507.3%
Contains more Vitamin B6 +123%
Contains more Folate +44.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +815.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Celery
Celery
Contains more Protein +2407.2%
Contains more Fats +4035.3%
Contains more Carbs +2129.6%
Contains more Other +291.9%
Contains more Water +1356.9%
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
Celery
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
Contains more Protein +2407.2%
Contains more Fats +4035.3%
Contains more Carbs +2129.6%
Contains more Other +291.9%
Contains more Water +1356.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Celery
Celery
Contains more Monounsaturated Fat +7325%
Contains more Polyunsaturated fat +3401.3%
Contains less Saturated Fat -96.8%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Celery
27% 21% 52%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.079 g
Contains more Monounsaturated Fat +7325%
Contains more Polyunsaturated fat +3401.3%
Contains less Saturated Fat -96.8%

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 Celery
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran raw Celery Opinion
Net carbs 50.82g 1.37g Bran raw
Protein 17.3g 0.69g Bran raw
Fats 7.03g 0.17g Bran raw
Carbs 66.22g 2.97g Bran raw
Calories 246kcal 16kcal Bran raw
Fructose 0.37g Celery
Sugar 1.45g 1.34g Celery
Fiber 15.4g 1.6g Bran raw
Calcium 58mg 40mg Bran raw
Iron 5.41mg 0.2mg Bran raw
Magnesium 235mg 11mg Bran raw
Phosphorus 734mg 24mg Bran raw
Potassium 566mg 260mg Bran raw
Sodium 4mg 80mg Bran raw
Zinc 3.11mg 0.13mg Bran raw
Copper 0.403mg 0.035mg Bran raw
Manganese 5.63mg 0.103mg Bran raw
Selenium 45.2µg 0.4µg Bran raw
Vitamin A 0IU 449IU Celery
Vitamin A RAE 0µg 22µg Celery
Vitamin E 1.01mg 0.27mg Bran raw
Vitamin C 0mg 3.1mg Celery
Vitamin B1 1.17mg 0.021mg Bran raw
Vitamin B2 0.22mg 0.057mg Bran raw
Vitamin B3 0.934mg 0.32mg Bran raw
Vitamin B5 1.494mg 0.246mg Bran raw
Vitamin B6 0.165mg 0.074mg Bran raw
Folate 52µg 36µg Bran raw
Vitamin K 3.2µg 29.3µg Celery
Tryptophan 0.335mg 0.009mg Bran raw
Threonine 0.502mg 0.02mg Bran raw
Isoleucine 0.668mg 0.021mg Bran raw
Leucine 1.374mg 0.032mg Bran raw
Lysine 0.76mg 0.027mg Bran raw
Methionine 0.335mg 0.005mg Bran raw
Phenylalanine 0.908mg 0.02mg Bran raw
Valine 0.964mg 0.027mg Bran raw
Histidine 0.41mg 0.012mg Bran raw
Saturated Fat 1.328g 0.042g Celery
Monounsaturated Fat 2.376g 0.032g Bran raw
Polyunsaturated fat 2.766g 0.079g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Celery
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
17%
Celery
Minerals Daily Need Coverage Score
195%
Bran raw
10%
Celery

Comparison summary

Which food is lower in Sugar?
Celery
Celery is lower in Sugar (difference - 0.11g)
Which food is lower in Saturated Fat?
Celery
Celery is lower in Saturated Fat (difference - 1.286g)
Which food is lower in glycemic index?
Celery
Celery is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 76mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
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. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/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.