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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 34% 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
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
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
2
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%
Chard
9
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 60% 102% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
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

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
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
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
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%

Comparison summary table

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

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%
Vitamin E 1.89mg 13%
Potassium 92mg 549mg 13%
Selenium 7.7µg 0.9µg 12%
Phosphorus 119mg 33mg 12%
Vitamin B1 0.16mg 0.034mg 11%
Copper 0.066mg 0.163mg 11%
Magnesium 40mg 86mg 11%
Sodium 1mg 179mg 8%
Calcium 10mg 58mg 5%
Choline 28.7mg 5%
Vitamin B6 0.025mg 0.085mg 5%
Vitamin B2 0.034mg 0.086mg 4%
Protein 3.21g 1.88g 3%
Fiber 2.6g 2.1g 2%
Zinc 0.53mg 0.33mg 2%
Carbs 11.44g 4.13g 2%
Polyunsaturated fat 0.339g 0.028g 2%
Saturated fat 0.163g 0.012g 1%
Monounsaturated fat 0.291g 0.016g 1%
Folate 6µg 9µg 1%
Calories 40kcal 20kcal 1%
Vitamin B5 0.217mg 0.163mg 1%
Vitamin B3 0.144mg 0.36mg 1%
Fats 0.86g 0.08g 1%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Chard
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
85%
Chard
Minerals Daily Need Coverage Score
33%
Bran
36%
Chard

Comparison summary

Which food is lower in Saturated fat?
Chard
Chard is lower in Saturated fat (difference - 0.151g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Chard
Chard is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 178mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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.