Bran vs. Amaranth leaves — In-Depth Nutrition Comparison
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What are the differences between bran and amaranth leaves?
- Bran is higher in selenium and vitamin B1, yet amaranth leaves are higher in vitamin A, vitamin C, calcium, folate, iron, potassium, vitamin B6, and copper.
- Amaranth leaves' daily need coverage for vitamin A is 58% more.
- Bran has 9 times more selenium than amaranth leaves. While bran has 7.7µg of selenium, amaranth leaves have only 0.9µg.
We used Oat bran, cooked and Amaranth leaves, raw types in this article.
Infographic
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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 PhosphorusPhosphorus | +138% |
| Contains less SodiumSodium | -95% |
| Contains more SeleniumSelenium | +755.6% |
| Contains more MagnesiumMagnesium | +37.5% |
| Contains more CalciumCalcium | +2050% |
| Contains more PotassiumPotassium | +564.1% |
| Contains more IronIron | +163.6% |
| Contains more CopperCopper | +145.5% |
| Contains more ZincZinc | +69.8% |
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 | +492.6% |
| Contains more Vitamin B5Vitamin B5 | +239.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +364.7% |
| Contains more Vitamin B3Vitamin B3 | +356.9% |
| Contains more Vitamin B6Vitamin B6 | +668% |
| Contains more FolateFolate | +1316.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1140µg | 950% | |
| Vitamin C | 0mg | 43.3mg | 48% |
| Calcium | 10mg | 215mg | 21% |
| Folate | 6µg | 85µg | 20% |
| Iron | 0.88mg | 2.32mg | 18% |
| Vitamin A | 0µg | 146µg | 16% |
| Potassium | 92mg | 611mg | 15% |
| Vitamin B6 | 0.025mg | 0.192mg | 13% |
| Selenium | 7.7µg | 0.9µg | 12% |
| Vitamin B1 | 0.16mg | 0.027mg | 11% |
| Copper | 0.066mg | 0.162mg | 11% |
| Fiber | 2.6g | 10% | |
| Phosphorus | 119mg | 50mg | 10% |
| Vitamin B2 | 0.034mg | 0.158mg | 10% |
| Magnesium | 40mg | 55mg | 4% |
| Zinc | 0.53mg | 0.9mg | 3% |
| Manganese | 0.964mg | 0.885mg | 3% |
| Vitamin B3 | 0.144mg | 0.658mg | 3% |
| Vitamin B5 | 0.217mg | 0.064mg | 3% |
| Carbs | 11.44g | 4.02g | 2% |
| Protein | 3.21g | 2.46g | 2% |
| Monounsaturated fat | 0.291g | 0.076g | 1% |
| Polyunsaturated fat | 0.339g | 0.147g | 1% |
| Calories | 40kcal | 23kcal | 1% |
| Sodium | 1mg | 20mg | 1% |
| Fats | 0.86g | 0.33g | 1% |
| Net carbs | 8.84g | 4.02g | N/A |
| Saturated fat | 0.163g | 0.091g | 0% |
| Tryptophan | 0.057mg | 0.031mg | 0% |
| Threonine | 0.086mg | 0.099mg | 0% |
| Isoleucine | 0.114mg | 0.119mg | 0% |
| Leucine | 0.235mg | 0.195mg | 0% |
| Lysine | 0.13mg | 0.127mg | 0% |
| Methionine | 0.057mg | 0.036mg | 0% |
| Phenylalanine | 0.155mg | 0.133mg | 0% |
| Valine | 0.165mg | 0.137mg | 0% |
| Histidine | 0.07mg | 0.052mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.21 g
Fats:
0.86 g
Carbs:
11.44 g
Water:
84 g
Other:
0.49 g
Protein:
2.46 g
Fats:
0.33 g
Carbs:
4.02 g
Water:
91.69 g
Other:
1.5 g
| Contains more ProteinProtein | +30.5% |
| Contains more FatsFats | +160.6% |
| Contains more CarbsCarbs | +184.6% |
| Contains more OtherOther | +206.1% |
~equal in
Water
~91.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.163 g
Monounsaturated fat:
Mono. Fat
0.291 g
Polyunsaturated fat:
Poly. Fat
0.339 g
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.076 g
Polyunsaturated fat:
Poly. Fat
0.147 g
| Contains more Mono. FatMonounsaturated fat | +282.9% |
| Contains more Poly. FatPolyunsaturated fat | +130.6% |
| Contains less Sat. FatSaturated fat | -44.2% |
