Bran raw vs. Coriander — In-Depth Nutrition Comparison
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How are bran raw and coriander different?
- Bran raw is richer in manganese, phosphorus, vitamin B1, selenium, fiber, magnesium, and iron, while coriander is higher in vitamin K, vitamin A, and vitamin C.
- Coriander covers your daily need for vitamin K, 256% more than bran raw.
- Bran raw contains 50 times more selenium than coriander. Bran raw contains 45.2µg of selenium, while coriander contains 0.9µg.
- Bran raw has a higher glycemic index (56) than coriander (32).
Oat bran, raw and Coriander (cilantro) leaves, raw types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +803.8% |
| Contains more IronIron | +205.6% |
| Contains more CopperCopper | +79.1% |
| Contains more ZincZinc | +522% |
| Contains more PhosphorusPhosphorus | +1429.2% |
| Contains less SodiumSodium | -91.3% |
| Contains more ManganeseManganese | +1221.6% |
| Contains more SeleniumSelenium | +4922.2% |
| Contains more CalciumCalcium | +15.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +1646.3% |
| Contains more Vitamin B2Vitamin B2 | +35.8% |
| Contains more Vitamin B5Vitamin B5 | +162.1% |
| Contains more CholineCholine | +151.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +147.5% |
| Contains more Vitamin B3Vitamin B3 | +19.3% |
| Contains more Vitamin KVitamin K | +9587.5% |
| Contains more FolateFolate | +19.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 3.2µg | 310µg | 256% |
| Manganese | 5.63mg | 0.426mg | 226% |
| Phosphorus | 734mg | 48mg | 98% |
| Vitamin B1 | 1.17mg | 0.067mg | 92% |
| Selenium | 45.2µg | 0.9µg | 81% |
| Magnesium | 235mg | 26mg | 50% |
| Fiber | 15.4g | 2.8g | 50% |
| Iron | 5.41mg | 1.77mg | 46% |
| Vitamin A | 0µg | 337µg | 37% |
| Vitamin C | 0mg | 27mg | 30% |
| Protein | 17.3g | 2.13g | 30% |
| Zinc | 3.11mg | 0.5mg | 24% |
| Carbs | 66.22g | 3.67g | 21% |
| Copper | 0.403mg | 0.225mg | 20% |
| Polyunsaturated fat | 2.766g | 0.04g | 18% |
| Vitamin B5 | 1.494mg | 0.57mg | 18% |
| Calories | 246kcal | 23kcal | 11% |
| Vitamin E | 1.01mg | 2.5mg | 10% |
| Fats | 7.03g | 0.52g | 10% |
| Saturated fat | 1.328g | 0.014g | 6% |
| Monounsaturated fat | 2.376g | 0.275g | 5% |
| Vitamin B2 | 0.22mg | 0.162mg | 4% |
| Choline | 32.2mg | 12.8mg | 4% |
| Folate | 52µg | 62µg | 3% |
| Sodium | 4mg | 46mg | 2% |
| Potassium | 566mg | 521mg | 1% |
| Vitamin B3 | 0.934mg | 1.114mg | 1% |
| Calcium | 58mg | 67mg | 1% |
| Vitamin B6 | 0.165mg | 0.149mg | 1% |
| Net carbs | 50.82g | 0.87g | N/A |
| Sugar | 1.45g | 0.87g | N/A |
| Tryptophan | 0.335mg | 0% | |
| Threonine | 0.502mg | 0% | |
| Isoleucine | 0.668mg | 0% | |
| Leucine | 1.374mg | 0% | |
| Lysine | 0.76mg | 0% | |
| Methionine | 0.335mg | 0% | |
| Phenylalanine | 0.908mg | 0% | |
| Valine | 0.964mg | 0% | |
| Histidine | 0.41mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +712.2% |
| Contains more FatsFats | +1251.9% |
| Contains more CarbsCarbs | +1704.4% |
| Contains more OtherOther | +97.3% |
| Contains more WaterWater | +1307.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +764% |
| Contains more Poly. FatPolyunsaturated fat | +6815% |
| Contains less Sat. FatSaturated fat | -98.9% |