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  6. Bran raw vs. Red cabbage

Bran raw vs. Red cabbage — In-Depth Nutrition Comparison

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A recap on differences between bran raw and red cabbage

  • Bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, and copper; however, red cabbage is higher in vitamin C and vitamin K.
  • Bran raw covers your daily manganese needs 234% more than red cabbage.
  • Red cabbage contains 75 times less selenium than bran raw. Bran raw contains 45.2µg of selenium, while red cabbage contains 0.6µg.
  • The glycemic index of bran raw is higher.

Food varieties used in this article are Oat bran, raw and Cabbage, red, raw.

Infographic

Bran raw vs Red cabbage 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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +1368.8%
Contains more CalciumCalcium +28.9%
Contains more PotassiumPotassium +132.9%
Contains more IronIron +576.3%
Contains more CopperCopper +2270.6%
Contains more ZincZinc +1313.6%
Contains more PhosphorusPhosphorus +2346.7%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +2216.9%
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.
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 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin EVitamin E +818.2%
Contains more Vitamin B1Vitamin B1 +1728.1%
Contains more Vitamin B2Vitamin B2 +218.8%
Contains more Vitamin B3Vitamin B3 +123.4%
Contains more Vitamin B5Vitamin B5 +916.3%
Contains more FolateFolate +188.9%
Contains more CholineCholine +88.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +26.7%
Contains more Vitamin KVitamin K +1093.8%
~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
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +1109.8%
Contains more FatsFats +4293.8%
Contains more CarbsCarbs +798.5%
Contains more OtherOther +346.2%
Contains more WaterWater +1280%

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
19% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains more Mono. FatMonounsaturated fat +19700%
Contains more Poly. FatPolyunsaturated fat +3357.5%
Contains less Sat. FatSaturated fat -98.4%

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 Red cabbage
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar 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 Red cabbage DV% diff.
Manganese 5.63mg 0.243mg 234%
Phosphorus 734mg 30mg 101%
Vitamin B1 1.17mg 0.064mg 92%
Selenium 45.2µg 0.6µg 81%
Vitamin C 0mg 57mg 63%
Iron 5.41mg 0.8mg 58%
Fiber 15.4g 2.1g 53%
Magnesium 235mg 16mg 52%
Copper 0.403mg 0.017mg 43%
Protein 17.3g 1.43g 32%
Vitamin K 3.2µg 38.2µg 29%
Vitamin B5 1.494mg 0.147mg 27%
Zinc 3.11mg 0.22mg 26%
Carbs 66.22g 7.37g 20%
Polyunsaturated fat 2.766g 0.08g 18%
Vitamin B2 0.22mg 0.069mg 12%
Calories 246kcal 31kcal 11%
Fats 7.03g 0.16g 11%
Potassium 566mg 243mg 10%
Folate 52µg 18µg 9%
Vitamin E 1.01mg 0.11mg 6%
Vitamin A 0µg 56µg 6%
Saturated fat 1.328g 0.021g 6%
Monounsaturated fat 2.376g 0.012g 6%
Vitamin B6 0.165mg 0.209mg 3%
Choline 32.2mg 17.1mg 3%
Vitamin B3 0.934mg 0.418mg 3%
Fructose 1.48g 2%
Calcium 58mg 45mg 1%
Sodium 4mg 27mg 1%
Net carbs 50.82g 5.27g N/A
Sugar 1.45g 3.83g N/A
Tryptophan 0.335mg 0.012mg 0%
Threonine 0.502mg 0.039mg 0%
Isoleucine 0.668mg 0.034mg 0%
Leucine 1.374mg 0.046mg 0%
Lysine 0.76mg 0.049mg 0%
Methionine 0.335mg 0.014mg 0%
Phenylalanine 0.908mg 0.036mg 0%
Valine 0.964mg 0.048mg 0%
Histidine 0.41mg 0.024mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Red cabbage
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
33%
Red cabbage
Minerals Daily Need Coverage Score
195%
Bran raw
14%
Red cabbage

Comparison summary

Which food is lower in Saturated fat?
Red cabbage
Red cabbage is lower in Saturated fat (difference - 1.307g)
Which food is lower in glycemic index?
Red cabbage
Red cabbage is lower in glycemic index (difference - 24)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 2.38g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 23mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.3)
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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.