Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Bran vs. Coriander — In-Depth Nutrition Comparison

Compare

How are Bran and Coriander different?

  • Bran is higher in Manganese, Selenium, and Phosphorus, however, Coriander is richer in Vitamin A RAE, Vitamin C, Copper, Folate, Potassium, Iron, and Vitamin B2.
  • Daily need coverage for Vitamin A RAE from Coriander is 37% higher.
  • Bran contains 9 times more Selenium than Coriander. While Bran contains 7.7µg of Selenium, Coriander contains only 0.9µg.

Oat bran, cooked and Coriander (cilantro) leaves, raw are the varieties used in this article.

Infographic

Bran vs Coriander 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more MagnesiumMagnesium +53.8%
Contains more PhosphorusPhosphorus +147.9%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +126.3%
Contains more SeleniumSelenium +755.6%
Contains more CalciumCalcium +570%
Contains more PotassiumPotassium +466.3%
Contains more IronIron +101.1%
Contains more CopperCopper +240.9%
~equal in Zinc ~0.5mg

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%
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 90% 405% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin B1Vitamin B1 +138.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +376.5%
Contains more Vitamin B3Vitamin B3 +673.6%
Contains more Vitamin B5Vitamin B5 +162.7%
Contains more Vitamin B6Vitamin B6 +496%
Contains more FolateFolate +933.3%
~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
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more ProteinProtein +50.7%
Contains more FatsFats +65.4%
Contains more CarbsCarbs +211.7%
Contains more OtherOther +200%
~equal in Water ~92.21g

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
4% 84% 12%
Saturated Fat: Sat. Fat 0.014 g
Monounsaturated Fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +747.5%
Contains less Sat. FatSaturated Fat -91.4%
~equal in Monounsaturated Fat ~0.275g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Coriander
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
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran Coriander Opinion
Calories 40kcal 23kcal Bran
Protein 3.21g 2.13g Bran
Fats 0.86g 0.52g Bran
Vitamin C 0mg 27mg Coriander
Net carbs 8.84g 0.87g Bran
Carbs 11.44g 3.67g Bran
Magnesium 40mg 26mg Bran
Calcium 10mg 67mg Coriander
Potassium 92mg 521mg Coriander
Iron 0.88mg 1.77mg Coriander
Sugar 0.87g Bran
Fiber 2.6g 2.8g Coriander
Copper 0.066mg 0.225mg Coriander
Zinc 0.53mg 0.5mg Bran
Phosphorus 119mg 48mg Bran
Sodium 1mg 46mg Bran
Vitamin A 0IU 6748IU Coriander
Vitamin A RAE 0µg 337µg Coriander
Vitamin E 2.5mg Coriander
Manganese 0.964mg 0.426mg Bran
Selenium 7.7µg 0.9µg Bran
Vitamin B1 0.16mg 0.067mg Bran
Vitamin B2 0.034mg 0.162mg Coriander
Vitamin B3 0.144mg 1.114mg Coriander
Vitamin B5 0.217mg 0.57mg Coriander
Vitamin B6 0.025mg 0.149mg Coriander
Vitamin K 310µg Coriander
Folate 6µg 62µg Coriander
Choline 12.8mg Coriander
Saturated Fat 0.163g 0.014g Coriander
Monounsaturated Fat 0.291g 0.275g Bran
Polyunsaturated fat 0.339g 0.04g Bran
Tryptophan 0.057mg Bran
Threonine 0.086mg Bran
Isoleucine 0.114mg Bran
Leucine 0.235mg Bran
Lysine 0.13mg Bran
Methionine 0.057mg Bran
Phenylalanine 0.155mg Bran
Valine 0.165mg Bran
Histidine 0.07mg Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Coriander
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
117%
Coriander
Minerals Daily Need Coverage Score
33%
Bran
33%
Coriander

Comparison summary

Which food is lower in Saturated Fat?
Coriander
Coriander is lower in Saturated Fat (difference - 0.149g)
Which food is lower in glycemic index?
Coriander
Coriander is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Coriander
Coriander is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 45mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.