Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bran raw
  5. Compare
  6. Bran raw vs. Watercress

Bran raw vs. Watercress — In-Depth Nutrition Comparison

Compare

The main differences between bran raw and watercress

  • Bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, fiber, and magnesium; however, watercress has more vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for manganese for 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.
  • Bran raw has a higher glycemic index than watercress.

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.
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +1019%
Contains more PotassiumPotassium +71.5%
Contains more IronIron +2605%
Contains more CopperCopper +423.4%
Contains more ZincZinc +2727.3%
Contains more PhosphorusPhosphorus +1123.3%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +2207.4%
Contains more SeleniumSelenium +4922.2%
Contains more CalciumCalcium +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.
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +367%
Contains more Vitamin B5Vitamin B5 +381.9%
Contains more Vitamin B6Vitamin B6 +27.9%
Contains more FolateFolate +477.8%
Contains more CholineCholine +257.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +7712.5%
~equal in Vitamin E ~1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Watercress DV% diff.
Manganese 5.63mg 0.244mg 234%
Vitamin K 3.2µg 250µg 206%
Phosphorus 734mg 60mg 96%
Vitamin B1 1.17mg 0.09mg 90%
Selenium 45.2µg 0.9µg 81%
Iron 5.41mg 0.2mg 65%
Fiber 15.4g 0.5g 60%
Magnesium 235mg 21mg 51%
Vitamin C 0mg 43mg 48%
Copper 0.403mg 0.077mg 36%
Protein 17.3g 2.3g 30%
Zinc 3.11mg 0.11mg 27%
Vitamin B5 1.494mg 0.31mg 24%
Carbs 66.22g 1.29g 22%
Vitamin A 0µg 160µg 18%
Polyunsaturated fat 2.766g 0.035g 18%
Calories 246kcal 11kcal 12%
Fats 7.03g 0.1g 11%
Folate 52µg 9µg 11%
Vitamin B2 0.22mg 0.12mg 8%
Potassium 566mg 330mg 7%
Saturated fat 1.328g 0.027g 6%
Calcium 58mg 120mg 6%
Monounsaturated fat 2.376g 0.008g 6%
Vitamin B3 0.934mg 0.2mg 5%
Choline 32.2mg 9mg 4%
Vitamin B6 0.165mg 0.129mg 3%
Sodium 4mg 41mg 2%
Net carbs 50.82g 0.79g N/A
Sugar 1.45g 0.2g N/A
Vitamin E 1.01mg 1mg 0%
Tryptophan 0.335mg 0.03mg 0%
Threonine 0.502mg 0.133mg 0%
Isoleucine 0.668mg 0.093mg 0%
Leucine 1.374mg 0.166mg 0%
Lysine 0.76mg 0.134mg 0%
Methionine 0.335mg 0.02mg 0%
Phenylalanine 0.908mg 0.114mg 0%
Valine 0.964mg 0.137mg 0%
Histidine 0.41mg 0.04mg 0%

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +652.2%
Contains more FatsFats +6930%
Contains more CarbsCarbs +5033.3%
Contains more OtherOther +141.7%
Contains more WaterWater +1352.1%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +29600%
Contains more Poly. FatPolyunsaturated fat +7802.9%
Contains less Sat. FatSaturated fat -98%

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.