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  6. Bran raw vs. Chard raw

Bran raw vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between bran raw and chard raw

  • Bran raw has more manganese, phosphorus, vitamin B1, selenium, fiber, iron, and magnesium; however, chard raw is richer in vitamin K, vitamin A, and vitamin C.
  • Chard raw covers your daily vitamin K needs 689% more than bran raw.
  • Chard raw has 50 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while chard raw has 0.9µg.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of chard raw is 32.

Specific food types used in this comparison are Oat bran, raw and Chard, swiss, raw.

Infographic

Bran raw vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +190.1%
Contains more CalciumCalcium +13.7%
Contains more PotassiumPotassium +49.3%
Contains more IronIron +200.6%
Contains more CopperCopper +125.1%
Contains more ZincZinc +763.9%
Contains more PhosphorusPhosphorus +1495.7%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +1438.3%
Contains more SeleniumSelenium +4922.2%

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.
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +2825%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more Vitamin B3Vitamin B3 +133.5%
Contains more Vitamin B5Vitamin B5 +768.6%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more FolateFolate +271.4%
Contains more CholineCholine +78.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +87.1%
Contains more Vitamin KVitamin K +25837.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Chard raw DV% diff.
Vitamin K 3.2µg 830µg 689%
Manganese 5.63mg 0.366mg 229%
Phosphorus 734mg 46mg 98%
Vitamin B1 1.17mg 0.04mg 94%
Selenium 45.2µg 0.9µg 81%
Fiber 15.4g 1.6g 55%
Iron 5.41mg 1.8mg 45%
Magnesium 235mg 81mg 37%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Protein 17.3g 1.8g 31%
Vitamin B5 1.494mg 0.172mg 26%
Copper 0.403mg 0.179mg 25%
Zinc 3.11mg 0.36mg 25%
Carbs 66.22g 3.74g 21%
Polyunsaturated fat 2.766g 0.07g 18%
Calories 246kcal 19kcal 11%
Fats 7.03g 0.2g 11%
Folate 52µg 14µg 10%
Vitamin B2 0.22mg 0.09mg 10%
Sodium 4mg 213mg 9%
Vitamin E 1.01mg 1.89mg 6%
Monounsaturated fat 2.376g 0.04g 6%
Saturated fat 1.328g 0.03g 6%
Potassium 566mg 379mg 6%
Vitamin B6 0.165mg 0.099mg 5%
Choline 32.2mg 18mg 3%
Vitamin B3 0.934mg 0.4mg 3%
Calcium 58mg 51mg 1%
Net carbs 50.82g 2.14g N/A
Sugar 1.45g 1.1g N/A
Tryptophan 0.335mg 0.017mg 0%
Threonine 0.502mg 0.083mg 0%
Isoleucine 0.668mg 0.147mg 0%
Leucine 1.374mg 0.13mg 0%
Lysine 0.76mg 0.099mg 0%
Methionine 0.335mg 0.019mg 0%
Phenylalanine 0.908mg 0.11mg 0%
Valine 0.964mg 0.11mg 0%
Histidine 0.41mg 0.036mg 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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +861.1%
Contains more FatsFats +3415%
Contains more CarbsCarbs +1670.6%
Contains more OtherOther +81.3%
Contains more WaterWater +1314.7%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +5840%
Contains more Poly. FatPolyunsaturated fat +3851.4%
Contains less Sat. FatSaturated fat -97.7%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.