Bran raw vs. Lettuce — In-Depth Nutrition Comparison
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What are the main differences between bran raw and lettuce?
- Bran raw is richer in manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, and copper, yet lettuce is richer in vitamin A and vitamin K.
- Bran raw's daily need coverage for manganese is 234% higher.
- Bran raw has 75 times more selenium than lettuce. Bran raw has 45.2µg of selenium, while lettuce has 0.6µg.
- Lettuce has a lower glycemic index than bran raw.
We used Oat bran, raw and Lettuce, green leaf, raw types in this comparison.
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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 | +1707.7% |
| Contains more CalciumCalcium | +61.1% |
| Contains more PotassiumPotassium | +191.8% |
| Contains more IronIron | +529.1% |
| Contains more CopperCopper | +1289.7% |
| Contains more ZincZinc | +1627.8% |
| Contains more PhosphorusPhosphorus | +2431% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +2152% |
| Contains more SeleniumSelenium | +7433.3% |
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 EVitamin E | +359.1% |
| Contains more Vitamin B1Vitamin B1 | +1571.4% |
| Contains more Vitamin B2Vitamin B2 | +175% |
| Contains more Vitamin B3Vitamin B3 | +149.1% |
| Contains more Vitamin B5Vitamin B5 | +1014.9% |
| Contains more Vitamin B6Vitamin B6 | +83.3% |
| Contains more FolateFolate | +36.8% |
| Contains more CholineCholine | +136.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +3846.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 0.25mg | 234% |
| Vitamin K | 3.2µg | 126.3µg | 103% |
| Phosphorus | 734mg | 29mg | 101% |
| Vitamin B1 | 1.17mg | 0.07mg | 92% |
| Selenium | 45.2µg | 0.6µg | 81% |
| Iron | 5.41mg | 0.86mg | 57% |
| Fiber | 15.4g | 1.3g | 56% |
| Magnesium | 235mg | 13mg | 53% |
| Copper | 0.403mg | 0.029mg | 42% |
| Vitamin A | 0µg | 370µg | 41% |
| Protein | 17.3g | 1.36g | 32% |
| Vitamin B5 | 1.494mg | 0.134mg | 27% |
| Zinc | 3.11mg | 0.18mg | 27% |
| Carbs | 66.22g | 2.87g | 21% |
| Polyunsaturated fat | 2.766g | 0.082g | 18% |
| Calories | 246kcal | 15kcal | 12% |
| Fats | 7.03g | 0.15g | 11% |
| Potassium | 566mg | 194mg | 11% |
| Vitamin B2 | 0.22mg | 0.08mg | 11% |
| Vitamin C | 0mg | 9.2mg | 10% |
| Saturated fat | 1.328g | 0.02g | 6% |
| Monounsaturated fat | 2.376g | 0.006g | 6% |
| Vitamin B6 | 0.165mg | 0.09mg | 6% |
| Vitamin E | 1.01mg | 0.22mg | 5% |
| Folate | 52µg | 38µg | 4% |
| Vitamin B3 | 0.934mg | 0.375mg | 3% |
| Choline | 32.2mg | 13.6mg | 3% |
| Calcium | 58mg | 36mg | 2% |
| Sodium | 4mg | 28mg | 1% |
| Fructose | 0.43g | 1% | |
| Net carbs | 50.82g | 1.57g | N/A |
| Sugar | 1.45g | 0.78g | N/A |
| Tryptophan | 0.335mg | 0.009mg | 0% |
| Threonine | 0.502mg | 0.059mg | 0% |
| Isoleucine | 0.668mg | 0.084mg | 0% |
| Leucine | 1.374mg | 0.079mg | 0% |
| Lysine | 0.76mg | 0.084mg | 0% |
| Methionine | 0.335mg | 0.016mg | 0% |
| Phenylalanine | 0.908mg | 0.055mg | 0% |
| Valine | 0.964mg | 0.07mg | 0% |
| Histidine | 0.41mg | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1172.1% |
| Contains more FatsFats | +4586.7% |
| Contains more CarbsCarbs | +2207.3% |
| Contains more OtherOther | +353.1% |
| Contains more WaterWater | +1350.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +39500% |
| Contains more Poly. FatPolyunsaturated fat | +3273.2% |
| Contains less Sat. FatSaturated fat | -98.5% |