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Bran raw vs. Grape leaves — In-Depth Nutrition Comparison

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What are the differences between Bran raw and Grape leaves?

  • Bran raw is higher in Manganese, Vitamin B1, Phosphorus, Selenium, Iron, Magnesium, and Vitamin B5, yet Grape leaves are higher in Vitamin A RAE, Vitamin K, and Calcium.
  • Grape leaves' daily need coverage for Vitamin A RAE is 153% more.
  • Bran raw has 50 times more Selenium than Grape leaves. While Bran raw has 45.2µg of Selenium, Grape leaves have only 0.9µg.

We used Oat bran, raw and Grape leaves, raw types in this article.

Infographic

Bran raw vs Grape leaves 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.
Contains more Iron +105.7%
Contains more Magnesium +147.4%
Contains more Phosphorus +706.6%
Contains more Potassium +108.1%
Contains less Sodium -55.6%
Contains more Zinc +364.2%
Contains more Manganese +97.2%
Contains more Selenium +4922.2%
Contains more Calcium +525.9%
Equal in Copper - 0.415
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains more Iron +105.7%
Contains more Magnesium +147.4%
Contains more Phosphorus +706.6%
Contains more Potassium +108.1%
Contains less Sodium -55.6%
Contains more Zinc +364.2%
Contains more Manganese +97.2%
Contains more Selenium +4922.2%
Contains more Calcium +525.9%
Equal in Copper - 0.415

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 B1 +2825%
Contains more Vitamin B5 +546.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +98%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +60.9%
Contains more Vitamin B3 +152.9%
Contains more Vitamin B6 +142.4%
Contains more Folate +59.6%
Contains more Vitamin K +3293.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Contains more Vitamin B1 +2825%
Contains more Vitamin B5 +546.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +98%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +60.9%
Contains more Vitamin B3 +152.9%
Contains more Vitamin B6 +142.4%
Contains more Folate +59.6%
Contains more Vitamin K +3293.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +208.9%
Contains more Fats +231.6%
Contains more Carbs +282.6%
Contains more Other +75.8%
Contains more Water +1019.4%
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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more Protein +208.9%
Contains more Fats +231.6%
Contains more Carbs +282.6%
Contains more Other +75.8%
Contains more Water +1019.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2833.3%
Contains more Polyunsaturated fat +159.7%
Contains less Saturated Fat -74.7%
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Contains more Monounsaturated Fat +2833.3%
Contains more Polyunsaturated fat +159.7%
Contains less Saturated Fat -74.7%

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 Grape leaves
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran raw Grape leaves Opinion
Net carbs 50.82g 6.31g Bran raw
Protein 17.3g 5.6g Bran raw
Fats 7.03g 2.12g Bran raw
Carbs 66.22g 17.31g Bran raw
Calories 246kcal 93kcal Bran raw
Sugar 1.45g 6.3g Bran raw
Fiber 15.4g 11g Bran raw
Calcium 58mg 363mg Grape leaves
Iron 5.41mg 2.63mg Bran raw
Magnesium 235mg 95mg Bran raw
Phosphorus 734mg 91mg Bran raw
Potassium 566mg 272mg Bran raw
Sodium 4mg 9mg Bran raw
Zinc 3.11mg 0.67mg Bran raw
Copper 0.403mg 0.415mg Grape leaves
Manganese 5.63mg 2.855mg Bran raw
Selenium 45.2µg 0.9µg Bran raw
Vitamin A 0IU 27521IU Grape leaves
Vitamin A RAE 0µg 1376µg Grape leaves
Vitamin E 1.01mg 2mg Grape leaves
Vitamin C 0mg 11.1mg Grape leaves
Vitamin B1 1.17mg 0.04mg Bran raw
Vitamin B2 0.22mg 0.354mg Grape leaves
Vitamin B3 0.934mg 2.362mg Grape leaves
Vitamin B5 1.494mg 0.231mg Bran raw
Vitamin B6 0.165mg 0.4mg Grape leaves
Folate 52µg 83µg Grape leaves
Vitamin K 3.2µg 108.6µg Grape leaves
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 0.336g Grape leaves
Monounsaturated Fat 2.376g 0.081g Bran raw
Polyunsaturated fat 2.766g 1.065g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Grape leaves
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
192%
Grape leaves
Minerals Daily Need Coverage Score
195%
Bran raw
87%
Grape leaves

Comparison summary

Which food is lower in Saturated Fat?
Grape leaves
Grape leaves is lower in Saturated Fat (difference - 0.992g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 4.85g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 5mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.8)
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)

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.