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Bran vs. Butterbur — In-Depth Nutrition Comparison

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Significant differences between bran and butterbur

  • Bran has more manganese, phosphorus, selenium, vitamin B1, iron, and magnesium; however, butterbur is richer in vitamin C, potassium, calcium, and vitamin B6.
  • Butterbur covers your daily vitamin C needs 35% more than bran.
  • Butterbur has 10 times less phosphorus than bran. Bran has 119mg of phosphorus, while butterbur has 12mg.

Specific food types used in this comparison are Oat bran, cooked and Butterbur, (fuki), raw.

Infographic

Bran vs Butterbur infographic
Infographic link

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
Bran
7
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 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Contains more MagnesiumMagnesium +185.7%
Contains more IronIron +780%
Contains more ZincZinc +231.3%
Contains more PhosphorusPhosphorus +891.7%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +251.8%
Contains more SeleniumSelenium +755.6%
Contains more CalciumCalcium +930%
Contains more PotassiumPotassium +612%
Contains more CopperCopper +56.1%

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
Bran
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 105% 0% 1% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B5Vitamin B5 +578.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +38.9%
Contains more Vitamin B6Vitamin B6 +284%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Bran Butterbur DV% diff.
Vitamin C 0mg 31.5mg 35%
Manganese 0.964mg 0.274mg 30%
Potassium 92mg 655mg 17%
Phosphorus 119mg 12mg 15%
Selenium 7.7µg 0.9µg 12%
Vitamin B1 0.16mg 0.02mg 12%
Iron 0.88mg 0.1mg 10%
Fiber 2.6g 10%
Calcium 10mg 103mg 9%
Protein 3.21g 0.39g 6%
Magnesium 40mg 14mg 6%
Vitamin B6 0.025mg 0.096mg 5%
Copper 0.066mg 0.103mg 4%
Vitamin B5 0.217mg 0.032mg 4%
Carbs 11.44g 3.61g 3%
Zinc 0.53mg 0.16mg 3%
Polyunsaturated fat 0.339g 2%
Calories 40kcal 14kcal 1%
Fats 0.86g 0.04g 1%
Vitamin B2 0.034mg 0.02mg 1%
Folate 6µg 10µg 1%
Saturated fat 0.163g 1%
Monounsaturated fat 0.291g 1%
Protein per 100 calories 8g 2.8g N/A
Calories per 10 g protein 125kcal 359kcal N/A
Weight per 100 calories 250g 714g N/A
Net carbs 8.84g 3.61g N/A
Sodium 1mg 7mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B3 0.144mg 0.2mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more ProteinProtein +723.1%
Contains more FatsFats +2050%
Contains more CarbsCarbs +216.9%
Contains more WaterWater +12.5%
Contains more OtherOther +198%

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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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.