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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, Copper, and Zinc, while Mustard Greens Raw has more Vitamin K, and Vitamin C.
  • Mustard Greens Raw covers your daily need of 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.

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.
Bran raw
Bran raw
9
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Iron +229.9%
Contains more Magnesium +634.4%
Contains more Phosphorus +1165.5%
Contains more Potassium +47.4%
Contains less Sodium -80%
Contains more Zinc +1144%
Contains more Copper +144.2%
Contains more Selenium +4922.2%
Contains more Calcium +98.3%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Iron +229.9%
Contains more Magnesium +634.4%
Contains more Phosphorus +1165.5%
Contains more Potassium +47.4%
Contains less Sodium -80%
Contains more Zinc +1144%
Contains more Copper +144.2%
Contains more Selenium +4922.2%
Contains more Calcium +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.
Bran raw
Bran raw
5
:
5
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin B1 +1362.5%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +16.8%
Contains more Vitamin B5 +611.4%
Contains more Folate +333.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +99%
Contains more Vitamin C +∞%
Contains more Vitamin K +7946.9%
Equal in Vitamin B6 - 0.18
Bran raw
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%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin B1 +1362.5%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +16.8%
Contains more Vitamin B5 +611.4%
Contains more Folate +333.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +99%
Contains more Vitamin C +∞%
Contains more Vitamin K +7946.9%
Equal in Vitamin B6 - 0.18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +504.9%
Contains more Fats +1573.8%
Contains more Carbs +1318%
Contains more Other +114.8%
Contains more Water +1284.7%
Bran raw
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
Mustard Greens Raw
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 Protein +504.9%
Contains more Fats +1573.8%
Contains more Carbs +1318%
Contains more Other +114.8%
Contains more Water +1284.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +2482.6%
Contains more Polyunsaturated fat +7178.9%
Contains less Saturated Fat -99.2%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +2482.6%
Contains more Polyunsaturated fat +7178.9%
Contains less Saturated Fat -99.2%

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 Mustard Greens Raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Mustard Greens Raw Opinion
Net carbs 50.82g 1.47g Bran raw
Protein 17.3g 2.86g Bran raw
Fats 7.03g 0.42g Bran raw
Carbs 66.22g 4.67g Bran raw
Calories 246kcal 27kcal Bran raw
Sugar 1.45g 1.32g Mustard Greens Raw
Fiber 15.4g 3.2g Bran raw
Calcium 58mg 115mg Mustard Greens Raw
Iron 5.41mg 1.64mg Bran raw
Magnesium 235mg 32mg Bran raw
Phosphorus 734mg 58mg Bran raw
Potassium 566mg 384mg Bran raw
Sodium 4mg 20mg Bran raw
Zinc 3.11mg 0.25mg Bran raw
Copper 0.403mg 0.165mg Bran raw
Manganese 5.63mg Bran raw
Selenium 45.2µg 0.9µg Bran raw
Vitamin A 0IU 3024IU Mustard Greens Raw
Vitamin A RAE 0µg 151µg Mustard Greens Raw
Vitamin E 1.01mg 2.01mg Mustard Greens Raw
Vitamin C 0mg 70mg Mustard Greens Raw
Vitamin B1 1.17mg 0.08mg Bran raw
Vitamin B2 0.22mg 0.11mg Bran raw
Vitamin B3 0.934mg 0.8mg Bran raw
Vitamin B5 1.494mg 0.21mg Bran raw
Vitamin B6 0.165mg 0.18mg Mustard Greens Raw
Folate 52µg 12µg Bran raw
Vitamin K 3.2µg 257.5µg Mustard Greens Raw
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 0.01g Mustard Greens Raw
Monounsaturated Fat 2.376g 0.092g Bran raw
Polyunsaturated fat 2.766g 0.038g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Mustard Greens Raw
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
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
195%
Bran raw
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 0.13g)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 1.318g)
Which food is lower in glycemic index?
Mustard Greens Raw
Mustard Greens Raw is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 16mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1.4)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.