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Bran vs. Celery — In-Depth Nutrition Comparison

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What are the differences between bran and celery?

  • Bran is higher in manganese, phosphorus, selenium, vitamin B1, iron, and magnesium, yet celery is higher in vitamin A and folate.
  • Bran's daily need coverage for manganese is 37% more.
  • Bran has 19 times more selenium than celery. While bran has 7.7µg of selenium, celery has only 0.4µg.
  • The glycemic index of celery is lower.

We used Oat bran, cooked and Celery, raw types in this article.

Infographic

Bran vs Celery 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
8
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%
Celery
Celery
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 12% 23% 7.5% 12% 3.5% 10% 10% 13% 2.2%
Contains more MagnesiumMagnesium +263.6%
Contains more IronIron +340%
Contains more CopperCopper +88.6%
Contains more ZincZinc +307.7%
Contains more PhosphorusPhosphorus +395.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +835.9%
Contains more SeleniumSelenium +1825%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +182.6%

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
1
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%
Celery
Celery
9
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 10% 0% 7.3% 5.4% 5.3% 13% 6% 15% 17% 0% 73% 27%
Contains more Vitamin B1Vitamin B1 +661.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +67.6%
Contains more Vitamin B3Vitamin B3 +122.2%
Contains more Vitamin B5Vitamin B5 +13.4%
Contains more Vitamin B6Vitamin B6 +196%
Contains more FolateFolate +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Celery DV% diff.
Manganese 0.964mg 0.103mg 37%
Vitamin K 29.3µg 24%
Phosphorus 119mg 24mg 14%
Selenium 7.7µg 0.4µg 13%
Vitamin B1 0.16mg 0.021mg 12%
Iron 0.88mg 0.2mg 9%
Folate 6µg 36µg 8%
Magnesium 40mg 11mg 7%
Protein 3.21g 0.69g 5%
Potassium 92mg 260mg 5%
Fiber 2.6g 1.6g 4%
Zinc 0.53mg 0.13mg 4%
Vitamin B6 0.025mg 0.074mg 4%
Vitamin C 0mg 3.1mg 3%
Carbs 11.44g 2.97g 3%
Calcium 10mg 40mg 3%
Copper 0.066mg 0.035mg 3%
Sodium 1mg 80mg 3%
Vitamin A 0µg 22µg 2%
Vitamin E 0.27mg 2%
Vitamin B2 0.034mg 0.057mg 2%
Polyunsaturated fat 0.339g 0.079g 2%
Calories 40kcal 16kcal 1%
Fats 0.86g 0.17g 1%
Vitamin B3 0.144mg 0.32mg 1%
Vitamin B5 0.217mg 0.246mg 1%
Choline 6.1mg 1%
Saturated fat 0.163g 0.042g 1%
Monounsaturated fat 0.291g 0.032g 1%
Protein per 100 calories 8g 4.3g N/A
Calories per 10 g protein 125kcal 232kcal N/A
Weight per 100 calories 250g 625g N/A
Net carbs 8.84g 1.37g N/A
Sugar 1.34g N/A
Tryptophan 0.057mg 0.009mg 0%
Threonine 0.086mg 0.02mg 0%
Isoleucine 0.114mg 0.021mg 0%
Leucine 0.235mg 0.032mg 0%
Lysine 0.13mg 0.027mg 0%
Methionine 0.057mg 0.005mg 0%
Phenylalanine 0.155mg 0.02mg 0%
Valine 0.165mg 0.027mg 0%
Histidine 0.07mg 0.012mg 0%
Fructose 0.37g 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
Celery
Celery
2
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
Contains more ProteinProtein +365.2%
Contains more FatsFats +405.9%
Contains more CarbsCarbs +285.2%
Contains more WaterWater +13.6%
Contains more OtherOther +51%

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
Celery
Celery
1
27% 21% 52%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +809.4%
Contains more Poly. FatPolyunsaturated fat +329.1%
Contains less Sat. FatSaturated fat -74.2%

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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. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/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.