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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, vitamin K, and calcium.
  • Grape leaves' daily need coverage for vitamin A is 550% 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.
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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more MagnesiumMagnesium +147.4%
Contains more PotassiumPotassium +108.1%
Contains more IronIron +105.7%
Contains more ZincZinc +364.2%
Contains more PhosphorusPhosphorus +706.6%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +97.2%
Contains more SeleniumSelenium +4922.2%
Contains more CalciumCalcium +525.9%
~equal in Copper ~0.415mg

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%
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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +2825%
Contains more Vitamin B5Vitamin B5 +546.8%
Contains more CholineCholine +151.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +98%
Contains more Vitamin B2Vitamin B2 +60.9%
Contains more Vitamin B3Vitamin B3 +152.9%
Contains more Vitamin B6Vitamin B6 +142.4%
Contains more Vitamin KVitamin K +3293.8%
Contains more FolateFolate +59.6%
~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
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 ProteinProtein +208.9%
Contains more FatsFats +231.6%
Contains more CarbsCarbs +282.6%
Contains more OtherOther +75.8%
Contains more WaterWater +1019.4%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +2833.3%
Contains more Poly. FatPolyunsaturated fat +159.7%
Contains less Sat. FatSaturated 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 DV% diff.
Vitamin A 0µg 1376µg 153%
Manganese 5.63mg 2.855mg 121%
Vitamin B1 1.17mg 0.04mg 94%
Phosphorus 734mg 91mg 92%
Vitamin K 3.2µg 108.6µg 88%
Selenium 45.2µg 0.9µg 81%
Iron 5.41mg 2.63mg 35%
Magnesium 235mg 95mg 33%
Calcium 58mg 363mg 31%
Vitamin B5 1.494mg 0.231mg 25%
Protein 17.3g 5.6g 23%
Zinc 3.11mg 0.67mg 22%
Fiber 15.4g 11g 18%
Vitamin B6 0.165mg 0.4mg 18%
Carbs 66.22g 17.31g 16%
Vitamin C 0mg 11.1mg 12%
Polyunsaturated fat 2.766g 1.065g 11%
Vitamin B2 0.22mg 0.354mg 10%
Potassium 566mg 272mg 9%
Vitamin B3 0.934mg 2.362mg 9%
Folate 52µg 83µg 8%
Calories 246kcal 93kcal 8%
Fats 7.03g 2.12g 8%
Vitamin E 1.01mg 2mg 7%
Monounsaturated fat 2.376g 0.081g 6%
Saturated fat 1.328g 0.336g 5%
Choline 32.2mg 12.8mg 4%
Copper 0.403mg 0.415mg 1%
Net carbs 50.82g 6.31g N/A
Sugar 1.45g 6.3g N/A
Sodium 4mg 9mg 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Grape leaves
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
86%
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.