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  6. Bran raw vs. Jerusalem artichoke

Bran raw vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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How are bran raw and jerusalem artichoke different?

  • Bran raw has more manganese, phosphorus, selenium, vitamin B1, fiber, magnesium, copper, zinc, iron, and vitamin B5 than jerusalem artichoke.
  • Daily need coverage for manganese for bran raw is 242% higher.
  • Bran raw contains 65 times more selenium than jerusalem artichoke. While bran raw contains 45.2µg of selenium, jerusalem artichoke contains only 0.7µg.
  • Jerusalem artichoke has a lower glycemic index (32) than bran raw (56).

Oat bran, raw and Jerusalem-artichokes, raw are the varieties used in this article.

Infographic

Bran raw vs Jerusalem artichoke 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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +1282.4%
Contains more CalciumCalcium +314.3%
Contains more PotassiumPotassium +31.9%
Contains more IronIron +59.1%
Contains more CopperCopper +187.9%
Contains more ZincZinc +2491.7%
Contains more PhosphorusPhosphorus +841%
Contains more ManganeseManganese +9283.3%
Contains more SeleniumSelenium +6357.1%
~equal in Sodium ~4mg

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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin EVitamin E +431.6%
Contains more Vitamin B1Vitamin B1 +485%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B5Vitamin B5 +276.3%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +39.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30mg

All nutrients comparison - raw data values

Nutrient Bran raw Jerusalem artichoke DV% diff.
Manganese 5.63mg 0.06mg 242%
Phosphorus 734mg 78mg 94%
Vitamin B1 1.17mg 0.2mg 81%
Selenium 45.2µg 0.7µg 81%
Fiber 15.4g 1.6g 55%
Magnesium 235mg 17mg 52%
Protein 17.3g 2g 31%
Copper 0.403mg 0.14mg 29%
Zinc 3.11mg 0.12mg 27%
Iron 5.41mg 3.4mg 25%
Vitamin B5 1.494mg 0.397mg 22%
Polyunsaturated fat 2.766g 0.001g 18%
Carbs 66.22g 17.44g 16%
Vitamin B2 0.22mg 0.06mg 12%
Fats 7.03g 0.01g 11%
Folate 52µg 13µg 10%
Calories 246kcal 73kcal 9%
Vitamin B6 0.165mg 0.077mg 7%
Saturated fat 1.328g 0g 6%
Monounsaturated fat 2.376g 0.004g 6%
Vitamin E 1.01mg 0.19mg 5%
Potassium 566mg 429mg 4%
Vitamin C 0mg 4mg 4%
Calcium 58mg 14mg 4%
Vitamin K 3.2µg 0.1µg 3%
Vitamin B3 0.934mg 1.3mg 2%
Net carbs 50.82g 15.84g N/A
Sugar 1.45g 9.6g N/A
Sodium 4mg 4mg 0%
Vitamin A 0µg 1µg 0%
Choline 32.2mg 30mg 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%

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
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more ProteinProtein +765%
Contains more FatsFats +70200%
Contains more CarbsCarbs +279.7%
Contains more OtherOther +14.2%
Contains more WaterWater +1091%

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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +59300%
Contains more Poly. FatPolyunsaturated fat +276500%
Contains less Sat. FatSaturated fat -100%

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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.