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  6. Bran raw vs. Watercress

Bran raw vs. Watercress — In-Depth Nutrition Comparison

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The main differences between Bran raw and Watercress

  • Bran raw has more Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, and Copper, however, Watercress has more Vitamin K, and Vitamin C.
  • Daily need coverage for Manganese from Bran raw is 234% higher.
  • Watercress has 50 times less Selenium than Bran raw. Bran raw has 45.2µg of Selenium, while Watercress has 0.9µg.

Food types used in this article are Oat bran, raw and Watercress, raw.

Infographic

Bran raw vs Watercress 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
Watercress
Watercress
Contains more Iron +2605%
Contains more Magnesium +1019%
Contains more Phosphorus +1123.3%
Contains more Potassium +71.5%
Contains less Sodium -90.2%
Contains more Zinc +2727.3%
Contains more Copper +423.4%
Contains more Manganese +2207.4%
Contains more Selenium +4922.2%
Contains more Calcium +106.9%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +2605%
Contains more Magnesium +1019%
Contains more Phosphorus +1123.3%
Contains more Potassium +71.5%
Contains less Sodium -90.2%
Contains more Zinc +2727.3%
Contains more Copper +423.4%
Contains more Manganese +2207.4%
Contains more Selenium +4922.2%
Contains more Calcium +106.9%

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
7
:
3
Watercress
Watercress
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +367%
Contains more Vitamin B5 +381.9%
Contains more Vitamin B6 +27.9%
Contains more Folate +477.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +7712.5%
Equal in Vitamin E - 1
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%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin B1 +1200%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +367%
Contains more Vitamin B5 +381.9%
Contains more Vitamin B6 +27.9%
Contains more Folate +477.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +7712.5%
Equal in Vitamin E - 1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Watercress
Watercress
Contains more Protein +652.2%
Contains more Fats +6930%
Contains more Carbs +5033.3%
Contains more Other +141.7%
Contains more Water +1352.1%
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
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +652.2%
Contains more Fats +6930%
Contains more Carbs +5033.3%
Contains more Other +141.7%
Contains more Water +1352.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +29600%
Contains more Polyunsaturated fat +7802.9%
Contains less Saturated Fat -98%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +29600%
Contains more Polyunsaturated fat +7802.9%
Contains less Saturated Fat -98%

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 Watercress
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran raw Watercress Opinion
Net carbs 50.82g 0.79g Bran raw
Protein 17.3g 2.3g Bran raw
Fats 7.03g 0.1g Bran raw
Carbs 66.22g 1.29g Bran raw
Calories 246kcal 11kcal Bran raw
Sugar 1.45g 0.2g Watercress
Fiber 15.4g 0.5g Bran raw
Calcium 58mg 120mg Watercress
Iron 5.41mg 0.2mg Bran raw
Magnesium 235mg 21mg Bran raw
Phosphorus 734mg 60mg Bran raw
Potassium 566mg 330mg Bran raw
Sodium 4mg 41mg Bran raw
Zinc 3.11mg 0.11mg Bran raw
Copper 0.403mg 0.077mg Bran raw
Manganese 5.63mg 0.244mg Bran raw
Selenium 45.2µg 0.9µg Bran raw
Vitamin A 0IU 3191IU Watercress
Vitamin A RAE 0µg 160µg Watercress
Vitamin E 1.01mg 1mg Bran raw
Vitamin C 0mg 43mg Watercress
Vitamin B1 1.17mg 0.09mg Bran raw
Vitamin B2 0.22mg 0.12mg Bran raw
Vitamin B3 0.934mg 0.2mg Bran raw
Vitamin B5 1.494mg 0.31mg Bran raw
Vitamin B6 0.165mg 0.129mg Bran raw
Folate 52µg 9µg Bran raw
Vitamin K 3.2µg 250µg Watercress
Tryptophan 0.335mg 0.03mg Bran raw
Threonine 0.502mg 0.133mg Bran raw
Isoleucine 0.668mg 0.093mg Bran raw
Leucine 1.374mg 0.166mg Bran raw
Lysine 0.76mg 0.134mg Bran raw
Methionine 0.335mg 0.02mg Bran raw
Phenylalanine 0.908mg 0.114mg Bran raw
Valine 0.964mg 0.137mg Bran raw
Histidine 0.41mg 0.04mg Bran raw
Saturated Fat 1.328g 0.027g Watercress
Monounsaturated Fat 2.376g 0.008g Bran raw
Polyunsaturated fat 2.766g 0.035g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Watercress
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
91%
Watercress
Minerals Daily Need Coverage Score
195%
Bran raw
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 1.301g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 37mg)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.