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 RAE, Potassium, and Iron.
- Bran covers your daily need of 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.
These are the specific foods used in this comparison Oat bran, cooked and Arugula, raw.
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
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Phosphorus
+128.8%
Contains
less
Sodium
-96.3%
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Zinc
+12.8%
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Manganese
+200.3%
Contains
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Selenium
+2466.7%
Contains
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Calcium
+1500%
Contains
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Iron
+65.9%
Contains
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Magnesium
+17.5%
Contains
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Potassium
+301.1%
Contains
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Copper
+15.2%
Contains
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Phosphorus
+128.8%
Contains
less
Sodium
-96.3%
Contains
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Zinc
+12.8%
Contains
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Manganese
+200.3%
Contains
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Selenium
+2466.7%
Contains
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Calcium
+1500%
Contains
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Iron
+65.9%
Contains
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Magnesium
+17.5%
Contains
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Potassium
+301.1%
Contains
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Copper
+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.
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Contains
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Vitamin B1
+263.6%
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+152.9%
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Vitamin B3
+111.8%
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Vitamin B5
+101.4%
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Vitamin B6
+192%
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Folate
+1516.7%
Contains
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Vitamin B1
+263.6%
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+152.9%
Contains
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Vitamin B3
+111.8%
Contains
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Vitamin B5
+101.4%
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Vitamin B6
+192%
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Folate
+1516.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+24.4%
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Fats
+30.3%
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Carbs
+213.4%
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Other
+185.7%
Equal in Water - 91.71
Contains
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Protein
+24.4%
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Fats
+30.3%
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Carbs
+213.4%
Contains
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Other
+185.7%
Equal in Water - 91.71
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+493.9%
Contains
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Saturated Fat
-47.2%
Equal in Polyunsaturated fat - 0.319
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Monounsaturated Fat
+493.9%
Contains
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Saturated Fat
-47.2%
Equal in Polyunsaturated fat - 0.319
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.84g | 2.05g |
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| Protein | 3.21g | 2.58g |
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| Fats | 0.86g | 0.66g |
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| Carbs | 11.44g | 3.65g |
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| Calories | 40kcal | 25kcal |
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| Sugar | 2.05g |
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| Fiber | 2.6g | 1.6g |
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| Calcium | 10mg | 160mg |
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| Iron | 0.88mg | 1.46mg |
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| Magnesium | 40mg | 47mg |
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| Phosphorus | 119mg | 52mg |
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| Potassium | 92mg | 369mg |
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| Sodium | 1mg | 27mg |
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| Zinc | 0.53mg | 0.47mg |
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| Copper | 0.066mg | 0.076mg |
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| Manganese | 0.964mg | 0.321mg |
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| Selenium | 7.7µg | 0.3µg |
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| Vitamin A | 0IU | 2373IU |
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| Vitamin A RAE | 0µg | 119µg |
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| Vitamin E | 0.43mg |
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| Vitamin C | 0mg | 15mg |
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| Vitamin B1 | 0.16mg | 0.044mg |
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| Vitamin B2 | 0.034mg | 0.086mg |
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| Vitamin B3 | 0.144mg | 0.305mg |
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| Vitamin B5 | 0.217mg | 0.437mg |
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| Vitamin B6 | 0.025mg | 0.073mg |
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| Folate | 6µg | 97µg |
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| Vitamin K | 108.6µg |
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| Tryptophan | 0.057mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.114mg |
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| Leucine | 0.235mg |
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| Lysine | 0.13mg |
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| Methionine | 0.057mg |
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| Phenylalanine | 0.155mg |
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| Valine | 0.165mg |
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| Histidine | 0.07mg |
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| Saturated Fat | 0.163g | 0.086g |
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| Monounsaturated Fat | 0.291g | 0.049g |
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| Polyunsaturated fat | 0.339g | 0.319g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
52%
Minerals Daily Need Coverage Score
33%
28%
Comparison summary
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 26mg)
Which food is cheaper?
Bran is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Arugula is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Arugula is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.