Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bran raw
  5. Compare
  6. Bran raw vs. Fireweed

Bran raw vs. Fireweed — In-Depth Nutrition Comparison

Compare

How are bran raw and fireweed different?

  • Bran raw is richer in vitamin B1, phosphorus, selenium, iron, and fiber, while fireweed is higher in vitamin A, manganese, calcium, vitamin B6, and vitamin B3.
  • Bran raw covers your daily need for vitamin B1, 95% more than fireweed.
  • Bran raw contains 50 times more selenium than fireweed. Bran raw contains 45.2µg of selenium, while fireweed contains 0.9µg.

Oat bran, raw and Fireweed, leaves, raw types were used in this article.

Infographic

Bran raw vs Fireweed 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 111% 129% 44% 90% 107% 73% 46% 4.4% 874% 4.9%
Contains more MagnesiumMagnesium +50.6%
Contains more PotassiumPotassium +14.6%
Contains more IronIron +125.4%
Contains more CopperCopper +25.9%
Contains more ZincZinc +16.9%
Contains more PhosphorusPhosphorus +579.6%
Contains less SodiumSodium -88.2%
Contains more SeleniumSelenium +4922.2%
Contains more CalciumCalcium +639.7%
Contains more ManganeseManganese +19.1%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.3% 0% 60% 0% 8.3% 32% 88% 81% 146% 0% 0% 84%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3445.5%
Contains more Vitamin B2Vitamin B2 +60.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +400.4%
Contains more Vitamin B6Vitamin B6 +283%
Contains more FolateFolate +115.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.356mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Fireweed DV% diff.
Vitamin B1 1.17mg 0.033mg 95%
Phosphorus 734mg 108mg 89%
Selenium 45.2µg 0.9µg 81%
Manganese 5.63mg 6.704mg 47%
Iron 5.41mg 2.4mg 38%
Calcium 58mg 429mg 37%
Vitamin B6 0.165mg 0.632mg 36%
Protein 17.3g 4.71g 25%
Vitamin B3 0.934mg 4.674mg 23%
Vitamin A 0µg 180µg 20%
Magnesium 235mg 156mg 19%
Fiber 15.4g 10.6g 19%
Polyunsaturated fat 2.766g 18%
Carbs 66.22g 19.22g 16%
Folate 52µg 112µg 15%
Copper 0.403mg 0.32mg 9%
Calories 246kcal 103kcal 7%
Fats 7.03g 2.75g 7%
Vitamin E 1.01mg 7%
Vitamin B2 0.22mg 0.137mg 6%
Choline 32.2mg 6%
Saturated fat 1.328g 6%
Monounsaturated fat 2.376g 6%
Zinc 3.11mg 2.66mg 4%
Vitamin B5 1.494mg 1.356mg 3%
Vitamin K 3.2µg 3%
Vitamin C 0mg 2.2mg 2%
Potassium 566mg 494mg 2%
Sodium 4mg 34mg 1%
Protein per 100 calories 7g 4.6g N/A
Calories per 10 g protein 142kcal 219kcal N/A
Weight per 100 calories 41g 97g N/A
Unsaturated / Saturated Fat ratio 3.9 N/A
Net carbs 50.82g 8.62g N/A
Sugar 1.45g 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
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
5% 3% 19% 71% 3%
Protein: 4.71 g
Fats: 2.75 g
Carbs: 19.22 g
Water: 70.78 g
Other: 2.54 g
Contains more ProteinProtein +267.3%
Contains more FatsFats +155.6%
Contains more CarbsCarbs +244.5%
Contains more OtherOther +14.2%
Contains more WaterWater +980.6%

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. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/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.