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 vitamin A, copper, iron, vitamin C, calcium, folate, and vitamin B6.
- Basil covers your daily need for vitamin A, 106% 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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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%
104%
Minerals Daily Need Coverage Score
33%
57%
Comparison summary
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Bran is lower in glycemic index (difference - 14)
Which food is cheaper?
Bran is cheaper (difference - $2.8)
Which food is lower in Saturated fat?
Basil is lower in Saturated fat (difference - 0.122g)
Which food is richer in minerals?
Basil is relatively richer in minerals
Which food is richer in vitamins?
Basil is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)