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  6. Bran raw vs. Mustard Greens Raw

Bran raw vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Summary of differences between bran raw and mustard Greens Raw

  • Bran raw has more phosphorus, vitamin B1, selenium, fiber, magnesium, iron, and copper, while mustard Greens Raw have more vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily need for vitamin K, 212% more than bran raw.
  • Bran raw contains 50 times more selenium than mustard Greens Raw. While bran raw contains 45.2µg of selenium, mustard Greens Raw contain only 0.9µg.
  • Mustard Greens Raw have a lower glycemic index. The glycemic index of mustard Greens Raw is 32, while the glycemic index of bran raw is 56.

These are the specific foods used in this comparison Oat bran, raw and Mustard greens, raw.

Infographic

Bran raw vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +634.4%
Contains more PotassiumPotassium +47.4%
Contains more IronIron +229.9%
Contains more CopperCopper +144.2%
Contains more ZincZinc +1144%
Contains more PhosphorusPhosphorus +1165.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4922.2%
Contains more CalciumCalcium +98.3%

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.
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +1362.5%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +16.8%
Contains more Vitamin B5Vitamin B5 +611.4%
Contains more FolateFolate +333.3%
Contains more CholineCholine +6340%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +99%
Contains more Vitamin KVitamin K +7946.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.18mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Mustard Greens Raw DV% diff.
Manganese 5.63mg 245%
Vitamin K 3.2µg 257.5µg 212%
Phosphorus 734mg 58mg 97%
Vitamin B1 1.17mg 0.08mg 91%
Selenium 45.2µg 0.9µg 81%
Vitamin C 0mg 70mg 78%
Fiber 15.4g 3.2g 49%
Magnesium 235mg 32mg 48%
Iron 5.41mg 1.64mg 47%
Protein 17.3g 2.86g 29%
Vitamin B5 1.494mg 0.21mg 26%
Copper 0.403mg 0.165mg 26%
Zinc 3.11mg 0.25mg 26%
Carbs 66.22g 4.67g 21%
Polyunsaturated fat 2.766g 0.038g 18%
Vitamin A 0µg 151µg 17%
Calories 246kcal 27kcal 11%
Folate 52µg 12µg 10%
Fats 7.03g 0.42g 10%
Vitamin B2 0.22mg 0.11mg 8%
Vitamin E 1.01mg 2.01mg 7%
Monounsaturated fat 2.376g 0.092g 6%
Choline 32.2mg 0.5mg 6%
Saturated fat 1.328g 0.01g 6%
Calcium 58mg 115mg 6%
Potassium 566mg 384mg 5%
Vitamin B6 0.165mg 0.18mg 1%
Vitamin B3 0.934mg 0.8mg 1%
Sodium 4mg 20mg 1%
Net carbs 50.82g 1.47g N/A
Sugar 1.45g 1.32g N/A
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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +504.9%
Contains more FatsFats +1573.8%
Contains more CarbsCarbs +1318%
Contains more OtherOther +114.8%
Contains more WaterWater +1284.7%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +2482.6%
Contains more Poly. FatPolyunsaturated fat +7178.9%
Contains less Sat. FatSaturated fat -99.2%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.