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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
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
3
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%
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 105% 3% 0% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5% 0%
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 E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Butterbur Opinion
Calories 40kcal 14kcal Bran
Protein 3.21g 0.39g Bran
Fats 0.86g 0.04g Bran
Vitamin C 0mg 31.5mg Butterbur
Net carbs 8.84g 3.61g Bran
Carbs 11.44g 3.61g Bran
Magnesium 40mg 14mg Bran
Calcium 10mg 103mg Butterbur
Potassium 92mg 655mg Butterbur
Iron 0.88mg 0.1mg Bran
Fiber 2.6g Bran
Copper 0.066mg 0.103mg Butterbur
Zinc 0.53mg 0.16mg Bran
Phosphorus 119mg 12mg Bran
Sodium 1mg 7mg Bran
Vitamin A 0IU 50IU Butterbur
Vitamin A RAE 0µg 3µg Butterbur
Manganese 0.964mg 0.274mg Bran
Selenium 7.7µg 0.9µg Bran
Vitamin B1 0.16mg 0.02mg Bran
Vitamin B2 0.034mg 0.02mg Bran
Vitamin B3 0.144mg 0.2mg Butterbur
Vitamin B5 0.217mg 0.032mg Bran
Vitamin B6 0.025mg 0.096mg Butterbur
Folate 6µg 10µg Butterbur
Saturated Fat 0.163g Butterbur
Monounsaturated Fat 0.291g Bran
Polyunsaturated fat 0.339g Bran
Tryptophan 0.057mg Bran
Threonine 0.086mg Bran
Isoleucine 0.114mg Bran
Leucine 0.235mg Bran
Lysine 0.13mg Bran
Methionine 0.057mg Bran
Phenylalanine 0.155mg Bran
Valine 0.165mg Bran
Histidine 0.07mg Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Butterbur
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
12%
Butterbur
Minerals Daily Need Coverage Score
33%
Bran
19%
Butterbur

Comparison summary

Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.163g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 56)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 6mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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.