Bran vs. Collard Greens — In-Depth Nutrition Comparison
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What are the main differences between Bran and Collard Greens?
- Bran is richer in Manganese, Selenium, Phosphorus, and Vitamin B1, yet Collard Greens is richer in Vitamin A RAE, Vitamin C, Calcium, Vitamin B6, Fiber, and Vitamin B2.
- Collard Greens's daily need coverage for Vitamin A RAE is 42% higher.
- Bran has 15 times more Selenium than Collard Greens. Bran has 7.7µg of Selenium, while Collard Greens has 0.5µg.
We used Oat bran, cooked and Collards, cooked, boiled, drained, without salt types in this comparison.
Infographic
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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.
| Contains more MagnesiumMagnesium | +90.5% |
| Contains more CopperCopper | +29.4% |
| Contains more ZincZinc | +130.4% |
| Contains more PhosphorusPhosphorus | +271.9% |
| Contains less SodiumSodium | -93.3% |
| Contains more ManganeseManganese | +89% |
| Contains more SeleniumSelenium | +1440% |
| Contains more CalciumCalcium | +1310% |
| Contains more PotassiumPotassium | +27.2% |
| Contains more IronIron | +28.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +211.8% |
| Contains more Vitamin B3Vitamin B3 | +299.3% |
| Contains more Vitamin B6Vitamin B6 | +412% |
| Contains more FolateFolate | +166.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.21 g
Fats:
0.86 g
Carbs:
11.44 g
Water:
84 g
Other:
0.49 g
Protein:
2.71 g
Fats:
0.72 g
Carbs:
5.65 g
Water:
90.18 g
Other:
0.74 g
| Contains more ProteinProtein | +18.5% |
| Contains more FatsFats | +19.4% |
| Contains more CarbsCarbs | +102.5% |
| Contains more OtherOther | +51% |
~equal in
Water
~90.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.163 g
Monounsaturated Fat:
Mono. Fat
0.291 g
Polyunsaturated fat:
Poly. Fat
0.339 g
Saturated Fat:
Sat. Fat
0.047 g
Monounsaturated Fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.173 g
| Contains more Mono. FatMonounsaturated Fat | +1019.2% |
| Contains more Poly. FatPolyunsaturated fat | +96% |
| Contains less Sat. FatSaturated Fat | -71.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 40kcal | 33kcal |
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| Protein | 3.21g | 2.71g |
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| Fats | 0.86g | 0.72g |
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| Vitamin C | 0mg | 18.2mg |
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| Net carbs | 8.84g | 1.65g |
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| Carbs | 11.44g | 5.65g |
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| Magnesium | 40mg | 21mg |
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| Calcium | 10mg | 141mg |
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| Potassium | 92mg | 117mg |
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| Iron | 0.88mg | 1.13mg |
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| Sugar | 0.4g |
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| Fiber | 2.6g | 4g |
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| Copper | 0.066mg | 0.051mg |
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| Zinc | 0.53mg | 0.23mg |
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| Phosphorus | 119mg | 32mg |
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| Sodium | 1mg | 15mg |
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| Vitamin A | 0IU | 7600IU |
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| Vitamin A RAE | 0µg | 380µg |
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| Vitamin E | 0.88mg |
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| Manganese | 0.964mg | 0.51mg |
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| Selenium | 7.7µg | 0.5µg |
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| Vitamin B1 | 0.16mg | 0.04mg |
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| Vitamin B2 | 0.034mg | 0.106mg |
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| Vitamin B3 | 0.144mg | 0.575mg |
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| Vitamin B5 | 0.217mg | 0.218mg |
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| Vitamin B6 | 0.025mg | 0.128mg |
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| Vitamin K | 406.6µg |
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| Folate | 6µg | 16µg |
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| Choline | 38.4mg |
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| Saturated Fat | 0.163g | 0.047g |
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| Monounsaturated Fat | 0.291g | 0.026g |
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| Polyunsaturated fat | 0.339g | 0.173g |
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| Tryptophan | 0.057mg | 0.027mg |
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| Threonine | 0.086mg | 0.074mg |
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| Isoleucine | 0.114mg | 0.086mg |
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| Leucine | 0.235mg | 0.13mg |
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| Lysine | 0.13mg | 0.101mg |
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| Methionine | 0.057mg | 0.028mg |
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| Phenylalanine | 0.155mg | 0.075mg |
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| Valine | 0.165mg | 0.104mg |
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| Histidine | 0.07mg | 0.04mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
129%
Minerals Daily Need Coverage Score
33%
22%
Comparison summary
Which food is lower in Saturated Fat?
Collard Greens is lower in Saturated Fat (difference - 0.116g)
Which food is lower in glycemic index?
Collard Greens is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Collard Greens is relatively richer in vitamins
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 14mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.