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Bran raw vs. Chives — In-Depth Nutrition Comparison

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How are bran raw and chives different?

  • Bran raw is higher in manganese, phosphorus, vitamin B1, selenium, fiber, iron, and magnesium; however, chives are richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for manganese for bran raw is 229% higher.
  • Bran raw contains 50 times more selenium than chives. While bran raw contains 45.2µg of selenium, chives contain only 0.9µg.
  • Chives have a lower glycemic index (45) than bran raw (56).

Oat bran, raw and Chives, raw are the varieties used in this article.

Infographic

Bran raw vs Chives 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%
Chives
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 28% 26% 60% 52% 15% 25% 0.39% 49% 4.9%
Contains more MagnesiumMagnesium +459.5%
Contains more PotassiumPotassium +91.2%
Contains more IronIron +238.1%
Contains more CopperCopper +156.7%
Contains more ZincZinc +455.4%
Contains more PhosphorusPhosphorus +1165.5%
Contains more ManganeseManganese +1409.4%
Contains more SeleniumSelenium +4922.2%
Contains more CalciumCalcium +58.6%
Contains less SodiumSodium -25%

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%
Chives
4
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 194% 73% 4.2% 0% 20% 27% 12% 19% 32% 0% 532% 79% 2.8%
Contains more Vitamin EVitamin E +381%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +91.3%
Contains more Vitamin B3Vitamin B3 +44.4%
Contains more Vitamin B5Vitamin B5 +361.1%
Contains more Vitamin B6Vitamin B6 +19.6%
Contains more CholineCholine +519.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +6546.9%
Contains more FolateFolate +101.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Chives
1
3% 4% 91%
Protein: 3.27 g
Fats: 0.73 g
Carbs: 4.35 g
Water: 90.65 g
Other: 1 g
Contains more ProteinProtein +429.1%
Contains more FatsFats +863%
Contains more CarbsCarbs +1422.3%
Contains more OtherOther +190%
Contains more WaterWater +1284%

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
Chives
1
29% 19% 53%
Saturated fat: Sat. Fat 0.146 g
Monounsaturated fat: Mono. Fat 0.095 g
Polyunsaturated fat: Poly. Fat 0.267 g
Contains more Mono. FatMonounsaturated fat +2401.1%
Contains more Poly. FatPolyunsaturated fat +936%
Contains less Sat. FatSaturated fat -89%

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 Chives
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Chives DV% diff.
Manganese 5.63mg 0.373mg 229%
Vitamin K 3.2µg 212.7µg 175%
Phosphorus 734mg 58mg 97%
Vitamin B1 1.17mg 0.078mg 91%
Selenium 45.2µg 0.9µg 81%
Vitamin C 0mg 58.1mg 65%
Fiber 15.4g 2.5g 52%
Iron 5.41mg 1.6mg 48%
Magnesium 235mg 42mg 46%
Protein 17.3g 3.27g 28%
Copper 0.403mg 0.157mg 27%
Vitamin A 0µg 218µg 24%
Zinc 3.11mg 0.56mg 23%
Vitamin B5 1.494mg 0.324mg 23%
Carbs 66.22g 4.35g 21%
Polyunsaturated fat 2.766g 0.267g 17%
Folate 52µg 105µg 13%
Calories 246kcal 30kcal 11%
Fats 7.03g 0.73g 10%
Vitamin B2 0.22mg 0.115mg 8%
Potassium 566mg 296mg 8%
Monounsaturated fat 2.376g 0.095g 6%
Choline 32.2mg 5.2mg 5%
Saturated fat 1.328g 0.146g 5%
Vitamin E 1.01mg 0.21mg 5%
Calcium 58mg 92mg 3%
Vitamin B6 0.165mg 0.138mg 2%
Vitamin B3 0.934mg 0.647mg 2%
Net carbs 50.82g 1.85g N/A
Sugar 1.45g 1.85g N/A
Sodium 4mg 3mg 0%
Tryptophan 0.335mg 0.037mg 0%
Threonine 0.502mg 0.128mg 0%
Isoleucine 0.668mg 0.139mg 0%
Leucine 1.374mg 0.195mg 0%
Lysine 0.76mg 0.163mg 0%
Methionine 0.335mg 0.036mg 0%
Phenylalanine 0.908mg 0.105mg 0%
Valine 0.964mg 0.145mg 0%
Histidine 0.41mg 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Chives
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Bran raw
76%
Chives
Minerals Daily Need Coverage Score
195%
Bran raw
29%
Chives

Comparison summary

Which food contains less Sodium?
Chives
Chives contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Chives
Chives is lower in Saturated fat (difference - 1.182g)
Which food is lower in glycemic index?
Chives
Chives is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.4g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.4)
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 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. Chives - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169994/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.