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, 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.
- Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of spinach raw is 32.
Specific food types used in this comparison are Oat bran, raw and Spinach, raw.
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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 | +197.5% |
| Contains more IronIron | +99.6% |
| Contains more CopperCopper | +210% |
| Contains more ZincZinc | +486.8% |
| Contains more PhosphorusPhosphorus | +1398% |
| Contains less SodiumSodium | -94.9% |
| Contains more ManganeseManganese | +527.6% |
| Contains more SeleniumSelenium | +4420% |
| Contains more CalciumCalcium | +70.7% |
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 B1Vitamin B1 | +1400% |
| Contains more Vitamin B2Vitamin B2 | +16.4% |
| Contains more Vitamin B3Vitamin B3 | +29% |
| Contains more Vitamin B5Vitamin B5 | +2198.5% |
| Contains more CholineCholine | +66.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +101% |
| Contains more Vitamin B6Vitamin B6 | +18.2% |
| Contains more Vitamin KVitamin K | +14990.6% |
| Contains more FolateFolate | +273.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +504.9% |
| Contains more FatsFats | +1702.6% |
| Contains more CarbsCarbs | +1724.2% |
| Contains more OtherOther | +68.6% |
| Contains more WaterWater | +1295.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.328 g
Monounsaturated fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +23660% |
| Contains more Poly. FatPolyunsaturated fat | +1576.4% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 3.2µg | 482.9µg | 400% |
| Manganese | 5.63mg | 0.897mg | 206% |
| Phosphorus | 734mg | 49mg | 98% |
| Vitamin B1 | 1.17mg | 0.078mg | 91% |
| Selenium | 45.2µg | 1µg | 80% |
| Fiber | 15.4g | 2.2g | 53% |
| Vitamin A | 0µg | 469µg | 52% |
| Magnesium | 235mg | 79mg | 37% |
| Folate | 52µg | 194µg | 36% |
| Iron | 5.41mg | 2.71mg | 34% |
| Vitamin C | 0mg | 28.1mg | 31% |
| Copper | 0.403mg | 0.13mg | 30% |
| Protein | 17.3g | 2.86g | 29% |
| Vitamin B5 | 1.494mg | 0.065mg | 29% |
| Zinc | 3.11mg | 0.53mg | 23% |
| Carbs | 66.22g | 3.63g | 21% |
| Polyunsaturated fat | 2.766g | 0.165g | 17% |
| Calories | 246kcal | 23kcal | 11% |
| Fats | 7.03g | 0.39g | 10% |
| Vitamin E | 1.01mg | 2.03mg | 7% |
| Saturated fat | 1.328g | 0.063g | 6% |
| Monounsaturated fat | 2.376g | 0.01g | 6% |
| Calcium | 58mg | 99mg | 4% |
| Sodium | 4mg | 79mg | 3% |
| Vitamin B6 | 0.165mg | 0.195mg | 2% |
| Choline | 32.2mg | 19.3mg | 2% |
| Vitamin B2 | 0.22mg | 0.189mg | 2% |
| Vitamin B3 | 0.934mg | 0.724mg | 1% |
| Net carbs | 50.82g | 1.43g | N/A |
| Potassium | 566mg | 558mg | 0% |
| Sugar | 1.45g | 0.42g | N/A |
| Tryptophan | 0.335mg | 0.039mg | 0% |
| Threonine | 0.502mg | 0.122mg | 0% |
| Isoleucine | 0.668mg | 0.147mg | 0% |
| Leucine | 1.374mg | 0.223mg | 0% |
| Lysine | 0.76mg | 0.174mg | 0% |
| Methionine | 0.335mg | 0.053mg | 0% |
| Phenylalanine | 0.908mg | 0.129mg | 0% |
| Valine | 0.964mg | 0.161mg | 0% |
| Histidine | 0.41mg | 0.064mg | 0% |
| Fructose | 0.15g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
137%
Minerals Daily Need Coverage Score
195%
45%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 1.03g)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 1.265g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 75mg)
Which food is cheaper?
Bran raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.