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Bran vs. Arugula — In-Depth Nutrition Comparison

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Summary of differences between bran and arugula

  • Bran has more manganese, selenium, vitamin B1, and phosphorus; however, arugula is higher in folate, vitamin C, calcium, vitamin A, potassium, and iron.
  • Bran covers your daily need for manganese, 28% more than arugula.
  • Bran has 26 times more selenium than arugula. While bran has 7.7µg of selenium, arugula has only 0.3µg.
  • The glycemic index of bran is higher.

These are the specific foods used in this comparison Oat bran, cooked and Arugula, raw.

Infographic

Bran vs Arugula 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.
Bran
5
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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more ZincZinc +12.8%
Contains more PhosphorusPhosphorus +128.8%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +200.3%
Contains more SeleniumSelenium +2466.7%
Contains more MagnesiumMagnesium +17.5%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +301.1%
Contains more IronIron +65.9%
Contains more CopperCopper +15.2%

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
1
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%
Arugula
10
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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +152.9%
Contains more Vitamin B3Vitamin B3 +111.8%
Contains more Vitamin B5Vitamin B5 +101.4%
Contains more Vitamin B6Vitamin B6 +192%
Contains more FolateFolate +1516.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +24.4%
Contains more FatsFats +30.3%
Contains more CarbsCarbs +213.4%
Contains more OtherOther +185.7%
~equal in Water ~91.71g

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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +493.9%
Contains less Sat. FatSaturated fat -47.2%
~equal in Polyunsaturated fat ~0.319g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Arugula DV% diff.
Vitamin K 108.6µg 91%
Manganese 0.964mg 0.321mg 28%
Folate 6µg 97µg 23%
Vitamin C 0mg 15mg 17%
Calcium 10mg 160mg 15%
Selenium 7.7µg 0.3µg 13%
Vitamin A 0µg 119µg 13%
Phosphorus 119mg 52mg 10%
Vitamin B1 0.16mg 0.044mg 10%
Potassium 92mg 369mg 8%
Iron 0.88mg 1.46mg 7%
Vitamin B2 0.034mg 0.086mg 4%
Fiber 2.6g 1.6g 4%
Vitamin B6 0.025mg 0.073mg 4%
Vitamin B5 0.217mg 0.437mg 4%
Carbs 11.44g 3.65g 3%
Vitamin E 0.43mg 3%
Choline 15.3mg 3%
Magnesium 40mg 47mg 2%
Monounsaturated fat 0.291g 0.049g 1%
Vitamin B3 0.144mg 0.305mg 1%
Calories 40kcal 25kcal 1%
Protein 3.21g 2.58g 1%
Sodium 1mg 27mg 1%
Zinc 0.53mg 0.47mg 1%
Copper 0.066mg 0.076mg 1%
Fats 0.86g 0.66g 0%
Net carbs 8.84g 2.05g N/A
Sugar 2.05g N/A
Saturated fat 0.163g 0.086g 0%
Polyunsaturated fat 0.339g 0.319g 0%
Tryptophan 0.057mg 0%
Threonine 0.086mg 0%
Isoleucine 0.114mg 0%
Leucine 0.235mg 0%
Lysine 0.13mg 0%
Methionine 0.057mg 0%
Phenylalanine 0.155mg 0%
Valine 0.165mg 0%
Histidine 0.07mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Arugula
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
41%
Arugula
Minerals Daily Need Coverage Score
33%
Bran
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 26mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.4)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 0.077g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.