Bran vs. Rapini — In-Depth Nutrition Comparison
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Significant differences between bran and rapini
- Bran has more manganese and selenium; however, rapini is richer in vitamin A, vitamin C, folate, iron, vitamin B6, calcium, vitamin B2, and vitamin B3.
- Rapini covers your daily vitamin A needs 52% more than bran.
- Rapini has 8 times less selenium than bran. Bran has 7.7µg of selenium, while rapini has 1µg.
- Bran has a higher glycemic index. The glycemic index of bran is 56, while the glycemic index of rapini is 32.
Specific food types used in this comparison are Oat bran, cooked and Broccoli raab, raw.
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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 MagnesiumMagnesium | +81.8% |
| Contains more CopperCopper | +57.1% |
| Contains more PhosphorusPhosphorus | +63% |
| Contains less SodiumSodium | -97% |
| Contains more ManganeseManganese | +144.1% |
| Contains more SeleniumSelenium | +670% |
| Contains more CalciumCalcium | +980% |
| Contains more PotassiumPotassium | +113% |
| Contains more IronIron | +143.2% |
| Contains more ZincZinc | +45.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +279.4% |
| Contains more Vitamin B3Vitamin B3 | +747.9% |
| Contains more Vitamin B5Vitamin B5 | +48.4% |
| Contains more Vitamin B6Vitamin B6 | +584% |
| Contains more FolateFolate | +1283.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 224µg | 187% | |
| Manganese | 0.964mg | 0.395mg | 25% |
| Vitamin C | 0mg | 20.2mg | 22% |
| Folate | 6µg | 83µg | 19% |
| Iron | 0.88mg | 2.14mg | 16% |
| Vitamin A | 0µg | 131µg | 15% |
| Selenium | 7.7µg | 1µg | 12% |
| Vitamin E | 1.62mg | 11% | |
| Vitamin B6 | 0.025mg | 0.171mg | 11% |
| Calcium | 10mg | 108mg | 10% |
| Phosphorus | 119mg | 73mg | 7% |
| Vitamin B2 | 0.034mg | 0.129mg | 7% |
| Vitamin B3 | 0.144mg | 1.221mg | 7% |
| Magnesium | 40mg | 22mg | 4% |
| Copper | 0.066mg | 0.042mg | 3% |
| Potassium | 92mg | 196mg | 3% |
| Carbs | 11.44g | 2.85g | 3% |
| Choline | 18.3mg | 3% | |
| Zinc | 0.53mg | 0.77mg | 2% |
| Vitamin B5 | 0.217mg | 0.322mg | 2% |
| Saturated fat | 0.163g | 0.05g | 1% |
| Calories | 40kcal | 22kcal | 1% |
| Sodium | 1mg | 33mg | 1% |
| Polyunsaturated fat | 0.339g | 0.13g | 1% |
| Fats | 0.86g | 0.49g | 1% |
| Monounsaturated fat | 0.291g | 0.026g | 1% |
| Protein | 3.21g | 3.17g | 0% |
| Net carbs | 8.84g | 0.15g | N/A |
| Sugar | 0.38g | N/A | |
| Fiber | 2.6g | 2.7g | 0% |
| Vitamin B1 | 0.16mg | 0.162mg | 0% |
| Tryptophan | 0.057mg | 0.043mg | 0% |
| Threonine | 0.086mg | 0.106mg | 0% |
| Isoleucine | 0.114mg | 0.104mg | 0% |
| Leucine | 0.235mg | 0.17mg | 0% |
| Lysine | 0.13mg | 0.198mg | 0% |
| Methionine | 0.057mg | 0.048mg | 0% |
| Phenylalanine | 0.155mg | 0.128mg | 0% |
| Valine | 0.165mg | 0.153mg | 0% |
| Histidine | 0.07mg | 0.066mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +75.5% |
| Contains more CarbsCarbs | +301.4% |
| Contains more WaterWater | +10.2% |
| Contains more OtherOther | +91.8% |
~equal in
Protein
~3.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1019.2% |
| Contains more Poly. FatPolyunsaturated fat | +160.8% |
| Contains less Sat. FatSaturated fat | -69.3% |
