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  6. Bran vs. Chard

Bran vs. Chard — In-Depth Nutrition Comparison

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Important differences between bran and chard

  • Bran has more manganese, selenium, phosphorus, and vitamin B1; however, chard has more vitamin A, vitamin C, iron, potassium, magnesium, and copper.
  • Chard's daily need coverage for vitamin A is 122% more.
  • Bran has 9 times more selenium than chard. Bran has 7.7µg of selenium, while chard has 0.9µg.
  • Bran has a higher glycemic index than chard.

The food varieties used in the comparison are Oat bran, cooked and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Bran vs Chard 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
5
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%
Chard
Chard
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
Contains more ZincZinc +60.6%
Contains more PhosphorusPhosphorus +260.6%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +188.6%
Contains more SeleniumSelenium +755.6%
Contains more MagnesiumMagnesium +115%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +496.7%
Contains more IronIron +156.8%
Contains more CopperCopper +147%

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%
Chard
Chard
8
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 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
Contains more Vitamin B1Vitamin B1 +370.6%
Contains more Vitamin B5Vitamin B5 +33.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +152.9%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B6Vitamin B6 +240%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Chard DV% diff.
Vitamin K 327.3µg 273%
Vitamin A 0µg 306µg 34%
Manganese 0.964mg 0.334mg 27%
Vitamin C 0mg 18mg 20%
Iron 0.88mg 2.26mg 17%
Potassium 92mg 549mg 13%
Vitamin E 1.89mg 13%
Phosphorus 119mg 33mg 12%
Selenium 7.7µg 0.9µg 12%
Magnesium 40mg 86mg 11%
Copper 0.066mg 0.163mg 11%
Vitamin B1 0.16mg 0.034mg 11%
Sodium 1mg 179mg 8%
Calcium 10mg 58mg 5%
Vitamin B6 0.025mg 0.085mg 5%
Choline 28.7mg 5%
Vitamin B2 0.034mg 0.086mg 4%
Protein 3.21g 1.88g 3%
Carbs 11.44g 4.13g 2%
Fiber 2.6g 2.1g 2%
Zinc 0.53mg 0.33mg 2%
Polyunsaturated fat 0.339g 0.028g 2%
Calories 40kcal 20kcal 1%
Fats 0.86g 0.08g 1%
Vitamin B3 0.144mg 0.36mg 1%
Vitamin B5 0.217mg 0.163mg 1%
Folate 6µg 9µg 1%
Saturated fat 0.163g 0.012g 1%
Monounsaturated fat 0.291g 0.016g 1%
Protein per 100 calories 8g 9.4g N/A
Calories per 10 g protein 125kcal 106kcal N/A
Weight per 100 calories 250g 500g N/A
Net carbs 8.84g 2.03g N/A
Sugar 1.1g N/A
Tryptophan 0.057mg 0.018mg 0%
Threonine 0.086mg 0.086mg 0%
Isoleucine 0.114mg 0.154mg 0%
Leucine 0.235mg 0.135mg 0%
Lysine 0.13mg 0.103mg 0%
Methionine 0.057mg 0.02mg 0%
Phenylalanine 0.155mg 0.114mg 0%
Valine 0.165mg 0.114mg 0%
Histidine 0.07mg 0.038mg 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
Chard
Chard
2
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more ProteinProtein +70.7%
Contains more FatsFats +975%
Contains more CarbsCarbs +177%
Contains more WaterWater +10.3%
Contains more OtherOther +157.1%

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
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 g
Contains more Mono. FatMonounsaturated fat +1718.8%
Contains more Poly. FatPolyunsaturated fat +1110.7%
Contains less Sat. FatSaturated fat -92.6%

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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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.