Bran raw vs. Asparagus — In-Depth Nutrition Comparison
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The main differences between bran raw and asparagus
- Bran raw has more manganese, phosphorus, vitamin B1, selenium, fiber, magnesium, iron, vitamin B5, and copper; however, asparagus has more vitamin K.
- Daily need coverage for manganese for bran raw is 238% higher.
- Asparagus has 20 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while asparagus has 2.3µg.
- Bran raw has a higher glycemic index than asparagus.
Food types used in this article are Oat bran, raw and Asparagus, raw.
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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 | +1578.6% |
| Contains more CalciumCalcium | +141.7% |
| Contains more PotassiumPotassium | +180.2% |
| Contains more IronIron | +152.8% |
| Contains more CopperCopper | +113.2% |
| Contains more ZincZinc | +475.9% |
| Contains more PhosphorusPhosphorus | +1311.5% |
| Contains more ManganeseManganese | +3463.3% |
| Contains more SeleniumSelenium | +1865.2% |
| Contains less SodiumSodium | -50% |
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 | +718.2% |
| Contains more Vitamin B2Vitamin B2 | +56% |
| Contains more Vitamin B5Vitamin B5 | +445.3% |
| Contains more Vitamin B6Vitamin B6 | +81.3% |
| Contains more CholineCholine | +101.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +11.9% |
| Contains more Vitamin KVitamin K | +1200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 0.158mg | 238% |
| Phosphorus | 734mg | 52mg | 97% |
| Vitamin B1 | 1.17mg | 0.143mg | 86% |
| Selenium | 45.2µg | 2.3µg | 78% |
| Magnesium | 235mg | 14mg | 53% |
| Fiber | 15.4g | 2.1g | 53% |
| Iron | 5.41mg | 2.14mg | 41% |
| Vitamin K | 3.2µg | 41.6µg | 32% |
| Protein | 17.3g | 2.2g | 30% |
| Vitamin B5 | 1.494mg | 0.274mg | 24% |
| Copper | 0.403mg | 0.189mg | 24% |
| Zinc | 3.11mg | 0.54mg | 23% |
| Carbs | 66.22g | 3.88g | 21% |
| Polyunsaturated fat | 2.766g | 0.05g | 18% |
| Calories | 246kcal | 20kcal | 11% |
| Fats | 7.03g | 0.12g | 11% |
| Potassium | 566mg | 202mg | 11% |
| Saturated fat | 1.328g | 0.04g | 6% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Monounsaturated fat | 2.376g | 0g | 6% |
| Vitamin B2 | 0.22mg | 0.141mg | 6% |
| Vitamin B6 | 0.165mg | 0.091mg | 6% |
| Vitamin A | 0µg | 38µg | 4% |
| Calcium | 58mg | 24mg | 3% |
| Choline | 32.2mg | 16mg | 3% |
| Fructose | 1g | 1% | |
| Vitamin E | 1.01mg | 1.13mg | 1% |
| Net carbs | 50.82g | 1.78g | N/A |
| Sugar | 1.45g | 1.88g | N/A |
| Sodium | 4mg | 2mg | 0% |
| Vitamin B3 | 0.934mg | 0.978mg | 0% |
| Folate | 52µg | 52µg | 0% |
| Tryptophan | 0.335mg | 0.027mg | 0% |
| Threonine | 0.502mg | 0.084mg | 0% |
| Isoleucine | 0.668mg | 0.075mg | 0% |
| Leucine | 1.374mg | 0.128mg | 0% |
| Lysine | 0.76mg | 0.104mg | 0% |
| Methionine | 0.335mg | 0.031mg | 0% |
| Phenylalanine | 0.908mg | 0.075mg | 0% |
| Valine | 0.964mg | 0.115mg | 0% |
| Histidine | 0.41mg | 0.049mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +686.4% |
| Contains more FatsFats | +5758.3% |
| Contains more CarbsCarbs | +1606.7% |
| Contains more OtherOther | +400% |
| Contains more WaterWater | +1323.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +5432% |
| Contains less Sat. FatSaturated fat | -97% |