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  6. Bran raw vs. Spinach raw

Bran raw vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between Bran raw and Spinach raw

  • Bran raw has more Manganese, Phosphorus, Vitamin B1, Selenium, Fiber, Magnesium, and Iron, however, Spinach raw is richer in Vitamin K, Vitamin A RAE, and Folate.
  • Spinach raw covers your daily Vitamin K needs 400% more than Bran raw.
  • Spinach raw has 45 times less Selenium than Bran raw. Bran raw has 45.2µg of Selenium, while Spinach raw has 1µg.

Specific food types used in this comparison are Oat bran, raw and Spinach, raw.

Infographic

Bran raw vs Spinach 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
Spinach raw
Spinach raw
Contains more Iron +99.6%
Contains more Magnesium +197.5%
Contains more Phosphorus +1398%
Contains less Sodium -94.9%
Contains more Zinc +486.8%
Contains more Copper +210%
Contains more Manganese +527.6%
Contains more Selenium +4420%
Contains more Calcium +70.7%
Equal in Potassium - 558
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Iron +99.6%
Contains more Magnesium +197.5%
Contains more Phosphorus +1398%
Contains less Sodium -94.9%
Contains more Zinc +486.8%
Contains more Copper +210%
Contains more Manganese +527.6%
Contains more Selenium +4420%
Contains more Calcium +70.7%
Equal in Potassium - 558

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
4
:
6
Spinach raw
Spinach raw
Contains more Vitamin B1 +1400%
Contains more Vitamin B2 +16.4%
Contains more Vitamin B3 +29%
Contains more Vitamin B5 +2198.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +101%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +18.2%
Contains more Folate +273.1%
Contains more Vitamin K +14990.6%
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%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B1 +1400%
Contains more Vitamin B2 +16.4%
Contains more Vitamin B3 +29%
Contains more Vitamin B5 +2198.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +101%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +18.2%
Contains more Folate +273.1%
Contains more Vitamin K +14990.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Spinach raw
Spinach raw
Contains more Protein +504.9%
Contains more Fats +1702.6%
Contains more Carbs +1724.2%
Contains more Other +68.6%
Contains more Water +1295.4%
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
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +504.9%
Contains more Fats +1702.6%
Contains more Carbs +1724.2%
Contains more Other +68.6%
Contains more Water +1295.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +23660%
Contains more Polyunsaturated fat +1576.4%
Contains less Saturated Fat -95.3%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +23660%
Contains more Polyunsaturated fat +1576.4%
Contains less Saturated Fat -95.3%

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 Spinach 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 Spinach raw Opinion
Net carbs 50.82g 1.43g Bran raw
Protein 17.3g 2.86g Bran raw
Fats 7.03g 0.39g Bran raw
Carbs 66.22g 3.63g Bran raw
Calories 246kcal 23kcal Bran raw
Fructose 0.15g Spinach raw
Sugar 1.45g 0.42g Spinach raw
Fiber 15.4g 2.2g Bran raw
Calcium 58mg 99mg Spinach raw
Iron 5.41mg 2.71mg Bran raw
Magnesium 235mg 79mg Bran raw
Phosphorus 734mg 49mg Bran raw
Potassium 566mg 558mg Bran raw
Sodium 4mg 79mg Bran raw
Zinc 3.11mg 0.53mg Bran raw
Copper 0.403mg 0.13mg Bran raw
Manganese 5.63mg 0.897mg Bran raw
Selenium 45.2µg 1µg Bran raw
Vitamin A 0IU 9377IU Spinach raw
Vitamin A RAE 0µg 469µg Spinach raw
Vitamin E 1.01mg 2.03mg Spinach raw
Vitamin C 0mg 28.1mg Spinach raw
Vitamin B1 1.17mg 0.078mg Bran raw
Vitamin B2 0.22mg 0.189mg Bran raw
Vitamin B3 0.934mg 0.724mg Bran raw
Vitamin B5 1.494mg 0.065mg Bran raw
Vitamin B6 0.165mg 0.195mg Spinach raw
Folate 52µg 194µg Spinach raw
Vitamin K 3.2µg 482.9µg Spinach raw
Tryptophan 0.335mg 0.039mg Bran raw
Threonine 0.502mg 0.122mg Bran raw
Isoleucine 0.668mg 0.147mg Bran raw
Leucine 1.374mg 0.223mg Bran raw
Lysine 0.76mg 0.174mg Bran raw
Methionine 0.335mg 0.053mg Bran raw
Phenylalanine 0.908mg 0.129mg Bran raw
Valine 0.964mg 0.161mg Bran raw
Histidine 0.41mg 0.064mg Bran raw
Saturated Fat 1.328g 0.063g Spinach raw
Monounsaturated Fat 2.376g 0.01g Bran raw
Polyunsaturated fat 2.766g 0.165g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Spinach 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
181%
Spinach raw
Minerals Daily Need Coverage Score
195%
Bran raw
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 1.03g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 1.265g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 75mg)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.2)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.