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Bran vs. Cardoon — In-Depth Nutrition Comparison

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What are the main differences between bran and cardoon?

  • Bran is richer in manganese, phosphorus, selenium, and vitamin B1, yet cardoon is richer in copper, folate, potassium, vitamin B6, and calcium.
  • Bran's daily need coverage for manganese is 31% higher.
  • Bran has 39 times more selenium than cardoon. Bran has 7.7µg of selenium, while cardoon has 0.2µg.
  • Bran contains less sodium.

We used Oat bran, cooked and Cardoon, raw types in this comparison.

Infographic

Bran vs Cardoon 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
6
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 30% 21% 35% 26% 77% 4.6% 9.9% 22% 33% 1.1%
Contains more IronIron +25.7%
Contains more ZincZinc +211.8%
Contains more PhosphorusPhosphorus +417.4%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +276.6%
Contains more SeleniumSelenium +3750%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +334.8%
Contains more CopperCopper +250%
~equal in Magnesium ~42mg

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
2
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 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +108.3%
Contains more Vitamin B5Vitamin B5 +55.8%
Contains more Vitamin B6Vitamin B6 +364%
Contains more FolateFolate +1033.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Bran Cardoon DV% diff.
Manganese 0.964mg 0.256mg 31%
Copper 0.066mg 0.231mg 18%
Folate 6µg 68µg 16%
Phosphorus 119mg 23mg 14%
Selenium 7.7µg 0.2µg 14%
Vitamin B1 0.16mg 0.02mg 12%
Potassium 92mg 400mg 9%
Sodium 1mg 170mg 7%
Vitamin B6 0.025mg 0.116mg 7%
Calcium 10mg 70mg 6%
Protein 3.21g 0.7g 5%
Fiber 2.6g 1.6g 4%
Zinc 0.53mg 0.17mg 3%
Vitamin C 0mg 2mg 2%
Carbs 11.44g 4.07g 2%
Iron 0.88mg 0.7mg 2%
Vitamin B5 0.217mg 0.338mg 2%
Polyunsaturated fat 0.339g 0.041g 2%
Calories 40kcal 17kcal 1%
Fats 0.86g 0.1g 1%
Vitamin B3 0.144mg 0.3mg 1%
Saturated fat 0.163g 0.011g 1%
Monounsaturated fat 0.291g 0.018g 1%
Protein per 100 calories 8g 4.1g N/A
Calories per 10 g protein 125kcal 243kcal N/A
Weight per 100 calories 250g 588g N/A
Net carbs 8.84g 2.47g N/A
Magnesium 40mg 42mg 0%
Vitamin B2 0.034mg 0.03mg 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% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more ProteinProtein +358.6%
Contains more FatsFats +760%
Contains more CarbsCarbs +181.1%
Contains more WaterWater +11.9%
Contains more OtherOther +130.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
16% 26% 59%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.041 g
Contains more Mono. FatMonounsaturated fat +1516.7%
Contains more Poly. FatPolyunsaturated fat +726.8%
Contains less Sat. FatSaturated fat -93.3%

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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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.