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Bran vs. Basil — In-Depth Nutrition Comparison

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How are bran and basil different?

  • Bran is richer in selenium, vitamin B1, and phosphorus, while basil is higher in copper, vitamin A, iron, vitamin C, calcium, folate, and vitamin B6.
  • Basil covers your daily need for copper, 35% more than bran.
  • Bran contains 26 times more selenium than basil. Bran contains 7.7µg of selenium, while basil contains 0.3µg.
  • Basil has a higher glycemic index (70) than bran (56).

Oat bran, cooked and Basil, fresh types were used in this article.

Infographic

Bran vs Basil 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
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%
Basil
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Contains more PhosphorusPhosphorus +112.5%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +2466.7%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +1670%
Contains more PotassiumPotassium +220.7%
Contains more IronIron +260.2%
Contains more CopperCopper +483.3%
Contains more ZincZinc +52.8%
Contains more ManganeseManganese +19.1%

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%
Basil
9
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 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin B1Vitamin B1 +370.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +123.5%
Contains more Vitamin B3Vitamin B3 +526.4%
Contains more Vitamin B6Vitamin B6 +520%
Contains more FolateFolate +1033.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.209mg
~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
Basil
2
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more FatsFats +34.4%
Contains more CarbsCarbs +331.7%
Contains more OtherOther +206.1%
~equal in Protein ~3.15g
~equal in Water ~92.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Basil
2
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Contains more Mono. FatMonounsaturated fat +230.7%
Contains less Sat. FatSaturated fat -74.8%
Contains more Poly. FatPolyunsaturated fat +14.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Basil DV% diff.
Vitamin K 414.8µg 346%
Copper 0.066mg 0.385mg 35%
Iron 0.88mg 3.17mg 29%
Vitamin A 0µg 264µg 29%
Vitamin C 0mg 18mg 20%
Calcium 10mg 177mg 17%
Folate 6µg 68µg 16%
Selenium 7.7µg 0.3µg 13%
Vitamin B1 0.16mg 0.034mg 11%
Vitamin B6 0.025mg 0.155mg 10%
Phosphorus 119mg 56mg 9%
Manganese 0.964mg 1.148mg 8%
Magnesium 40mg 64mg 6%
Potassium 92mg 295mg 6%
Vitamin E 0.8mg 5%
Vitamin B3 0.144mg 0.902mg 5%
Fiber 2.6g 1.6g 4%
Zinc 0.53mg 0.81mg 3%
Carbs 11.44g 2.65g 3%
Vitamin B2 0.034mg 0.076mg 3%
Choline 11.4mg 2%
Saturated fat 0.163g 0.041g 1%
Monounsaturated fat 0.291g 0.088g 1%
Calories 40kcal 23kcal 1%
Protein 3.21g 3.15g 0%
Fats 0.86g 0.64g 0%
Net carbs 8.84g 1.05g N/A
Sugar 0.3g N/A
Sodium 1mg 4mg 0%
Vitamin B5 0.217mg 0.209mg 0%
Polyunsaturated fat 0.339g 0.389g 0%
Tryptophan 0.057mg 0.039mg 0%
Threonine 0.086mg 0.104mg 0%
Isoleucine 0.114mg 0.104mg 0%
Leucine 0.235mg 0.191mg 0%
Lysine 0.13mg 0.11mg 0%
Methionine 0.057mg 0.036mg 0%
Phenylalanine 0.155mg 0.13mg 0%
Valine 0.165mg 0.127mg 0%
Histidine 0.07mg 0.051mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Basil
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
104%
Basil
Minerals Daily Need Coverage Score
33%
Bran
57%
Basil

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 14)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.8)
Which food is lower in Saturated fat?
Basil
Basil is lower in Saturated fat (difference - 0.122g)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food is richer in vitamins?
Basil
Basil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.