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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 C, Calcium, Folate, Iron, Vitamin A RAE, Potassium, Vitamin B6, and Copper.
  • Amaranth leaves' daily need coverage for Vitamin C is 48% 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

Bran vs Amaranth leaves 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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
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%
~equal in Manganese ~0.885mg

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
2
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
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 144% 175% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
2% 4% 92%
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
Bran
2
21% 37% 43%
Saturated Fat: Sat. Fat 0.163 g
Monounsaturated Fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
29% 24% 47%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Amaranth leaves
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran Amaranth leaves Opinion
Calories 40kcal 23kcal Bran
Protein 3.21g 2.46g Bran
Fats 0.86g 0.33g Bran
Vitamin C 0mg 43.3mg Amaranth leaves
Net carbs 8.84g 4.02g Bran
Carbs 11.44g 4.02g Bran
Magnesium 40mg 55mg Amaranth leaves
Calcium 10mg 215mg Amaranth leaves
Potassium 92mg 611mg Amaranth leaves
Iron 0.88mg 2.32mg Amaranth leaves
Fiber 2.6g Bran
Copper 0.066mg 0.162mg Amaranth leaves
Zinc 0.53mg 0.9mg Amaranth leaves
Phosphorus 119mg 50mg Bran
Sodium 1mg 20mg Bran
Vitamin A 0IU 2917IU Amaranth leaves
Vitamin A RAE 0µg 146µg Amaranth leaves
Manganese 0.964mg 0.885mg Bran
Selenium 7.7µg 0.9µg Bran
Vitamin B1 0.16mg 0.027mg Bran
Vitamin B2 0.034mg 0.158mg Amaranth leaves
Vitamin B3 0.144mg 0.658mg Amaranth leaves
Vitamin B5 0.217mg 0.064mg Bran
Vitamin B6 0.025mg 0.192mg Amaranth leaves
Vitamin K 1140µg Amaranth leaves
Folate 6µg 85µg Amaranth leaves
Saturated Fat 0.163g 0.091g Amaranth leaves
Monounsaturated Fat 0.291g 0.076g Bran
Polyunsaturated fat 0.339g 0.147g Bran
Tryptophan 0.057mg 0.031mg Bran
Threonine 0.086mg 0.099mg Amaranth leaves
Isoleucine 0.114mg 0.119mg Amaranth leaves
Leucine 0.235mg 0.195mg Bran
Lysine 0.13mg 0.127mg Bran
Methionine 0.057mg 0.036mg Bran
Phenylalanine 0.155mg 0.133mg Bran
Valine 0.165mg 0.137mg Bran
Histidine 0.07mg 0.052mg Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Amaranth leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
6%
Bran
257%
Amaranth leaves
Minerals Daily Need Coverage Score
33%
Bran
47%
Amaranth leaves

Comparison summary

Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Amaranth leaves
Amaranth leaves is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
Which food is richer in vitamins?
Amaranth leaves
Amaranth leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.