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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 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.

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
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
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
1
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%
Celery
10
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 10% 27% 5.4% 0% 5.3% 13% 6% 15% 17% 0% 73% 27% 3.3%
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

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
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
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
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Celery Opinion
Calories 40kcal 16kcal Bran
Protein 3.21g 0.69g Bran
Fats 0.86g 0.17g Bran
Vitamin C 0mg 3.1mg Celery
Net carbs 8.84g 1.37g Bran
Carbs 11.44g 2.97g Bran
Magnesium 40mg 11mg Bran
Calcium 10mg 40mg Celery
Potassium 92mg 260mg Celery
Iron 0.88mg 0.2mg Bran
Sugar 1.34g Bran
Fiber 2.6g 1.6g Bran
Copper 0.066mg 0.035mg Bran
Zinc 0.53mg 0.13mg Bran
Phosphorus 119mg 24mg Bran
Sodium 1mg 80mg Bran
Vitamin A 0IU 449IU Celery
Vitamin A RAE 0µg 22µg Celery
Vitamin E 0.27mg Celery
Manganese 0.964mg 0.103mg Bran
Selenium 7.7µg 0.4µg Bran
Vitamin B1 0.16mg 0.021mg Bran
Vitamin B2 0.034mg 0.057mg Celery
Vitamin B3 0.144mg 0.32mg Celery
Vitamin B5 0.217mg 0.246mg Celery
Vitamin B6 0.025mg 0.074mg Celery
Vitamin K 29.3µg Celery
Folate 6µg 36µg Celery
Choline 6.1mg Celery
Saturated Fat 0.163g 0.042g Celery
Monounsaturated Fat 0.291g 0.032g Bran
Polyunsaturated fat 0.339g 0.079g Bran
Tryptophan 0.057mg 0.009mg Bran
Threonine 0.086mg 0.02mg Bran
Isoleucine 0.114mg 0.021mg Bran
Leucine 0.235mg 0.032mg Bran
Lysine 0.13mg 0.027mg Bran
Methionine 0.057mg 0.005mg Bran
Phenylalanine 0.155mg 0.02mg Bran
Valine 0.165mg 0.027mg Bran
Histidine 0.07mg 0.012mg Bran
Fructose 0.37g Celery

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Celery
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
16%
Celery
Minerals Daily Need Coverage Score
33%
Bran
10%
Celery

Comparison summary

Which food is lower in Saturated Fat?
Celery
Celery is lower in Saturated Fat (difference - 0.121g)
Which food is lower in glycemic index?
Celery
Celery is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Celery
Celery is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 1.34g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 79mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.6)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.