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  6. Bran raw vs. Chinese broccoli

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

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Important differences between Bran raw and Chinese broccoli

  • Bran raw has more Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Magnesium, Fiber, and Copper, however, Chinese broccoli has more Vitamin K, and Vitamin C.
  • Bran raw's daily need coverage for Manganese is 233% more.
  • Bran raw has 35 times more Selenium than Chinese broccoli. Bran raw has 45.2µg of Selenium, while Chinese broccoli has 1.3µg.

The food varieties used in the comparison are Oat bran, raw and Broccoli, chinese, cooked.

Infographic

Bran raw vs Chinese broccoli 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
9
:
1
Chinese broccoli
Chinese broccoli
Contains more Iron +866.1%
Contains more Magnesium +1205.6%
Contains more Phosphorus +1690.2%
Contains more Potassium +116.9%
Contains less Sodium -42.9%
Contains more Zinc +697.4%
Contains more Copper +560.7%
Contains more Manganese +2032.6%
Contains more Selenium +3376.9%
Contains more Calcium +72.4%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Iron +866.1%
Contains more Magnesium +1205.6%
Contains more Phosphorus +1690.2%
Contains more Potassium +116.9%
Contains less Sodium -42.9%
Contains more Zinc +697.4%
Contains more Copper +560.7%
Contains more Manganese +2032.6%
Contains more Selenium +3376.9%
Contains more Calcium +72.4%

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
6
:
4
Chinese broccoli
Chinese broccoli
Contains more Vitamin E +110.4%
Contains more Vitamin B1 +1131.6%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B3 +113.7%
Contains more Vitamin B5 +839.6%
Contains more Vitamin B6 +135.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +90.4%
Contains more Vitamin K +2550%
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%
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin E +110.4%
Contains more Vitamin B1 +1131.6%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B3 +113.7%
Contains more Vitamin B5 +839.6%
Contains more Vitamin B6 +135.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +90.4%
Contains more Vitamin K +2550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Chinese broccoli
Chinese broccoli
Contains more Protein +1417.5%
Contains more Fats +876.4%
Contains more Carbs +1638.1%
Contains more Other +267.1%
Contains more Water +1328.1%
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
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +1417.5%
Contains more Fats +876.4%
Contains more Carbs +1638.1%
Contains more Other +267.1%
Contains more Water +1328.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Chinese broccoli
Chinese broccoli
Contains more Monounsaturated Fat +4652%
Contains more Polyunsaturated fat +738.2%
Contains less Saturated Fat -91.7%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains more Monounsaturated Fat +4652%
Contains more Polyunsaturated fat +738.2%
Contains less Saturated Fat -91.7%

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

All nutrients comparison - raw data values

Nutrient Bran raw Chinese broccoli Opinion
Net carbs 50.82g 1.31g Bran raw
Protein 17.3g 1.14g Bran raw
Fats 7.03g 0.72g Bran raw
Carbs 66.22g 3.81g Bran raw
Calories 246kcal 22kcal Bran raw
Sugar 1.45g 0.84g Chinese broccoli
Fiber 15.4g 2.5g Bran raw
Calcium 58mg 100mg Chinese broccoli
Iron 5.41mg 0.56mg Bran raw
Magnesium 235mg 18mg Bran raw
Phosphorus 734mg 41mg Bran raw
Potassium 566mg 261mg Bran raw
Sodium 4mg 7mg Bran raw
Zinc 3.11mg 0.39mg Bran raw
Copper 0.403mg 0.061mg Bran raw
Manganese 5.63mg 0.264mg Bran raw
Selenium 45.2µg 1.3µg Bran raw
Vitamin A 0IU 1638IU Chinese broccoli
Vitamin A RAE 0µg 82µg Chinese broccoli
Vitamin E 1.01mg 0.48mg Bran raw
Vitamin C 0mg 28.2mg Chinese broccoli
Vitamin B1 1.17mg 0.095mg Bran raw
Vitamin B2 0.22mg 0.146mg Bran raw
Vitamin B3 0.934mg 0.437mg Bran raw
Vitamin B5 1.494mg 0.159mg Bran raw
Vitamin B6 0.165mg 0.07mg Bran raw
Folate 52µg 99µg Chinese broccoli
Vitamin K 3.2µg 84.8µg Chinese broccoli
Tryptophan 0.335mg Bran raw
Threonine 0.502mg Bran raw
Isoleucine 0.668mg Bran raw
Leucine 1.374mg Bran raw
Lysine 0.76mg Bran raw
Methionine 0.335mg Bran raw
Phenylalanine 0.908mg Bran raw
Valine 0.964mg Bran raw
Histidine 0.41mg Bran raw
Saturated Fat 1.328g 0.11g Chinese broccoli
Monounsaturated Fat 2.376g 0.05g Bran raw
Polyunsaturated fat 2.766g 0.33g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Chinese broccoli
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
48%
Chinese broccoli
Minerals Daily Need Coverage Score
195%
Bran raw
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 0.61g)
Which food is lower in Saturated Fat?
Chinese broccoli
Chinese broccoli is lower in Saturated Fat (difference - 1.218g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.