Bran vs. Coriander — In-Depth Nutrition Comparison
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How are bran and coriander different?
- Bran is higher in manganese, selenium, and phosphorus; however, coriander is richer in vitamin A, vitamin C, copper, folate, potassium, iron, and vitamin B2.
- Daily need coverage for vitamin A for coriander is 37% higher.
- Bran contains 9 times more selenium than coriander. While bran contains 7.7µg of selenium, coriander contains only 0.9µg.
- Coriander has a lower glycemic index (32) than bran (56).
Oat bran, cooked and Coriander (cilantro) leaves, raw are the varieties used in this article.
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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 | +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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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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 price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 310µg | 258% | |
| Vitamin A | 0µg | 337µg | 37% |
| Vitamin C | 0mg | 27mg | 30% |
| Manganese | 0.964mg | 0.426mg | 23% |
| Copper | 0.066mg | 0.225mg | 18% |
| Vitamin E | 2.5mg | 17% | |
| Folate | 6µg | 62µg | 14% |
| Potassium | 92mg | 521mg | 13% |
| Selenium | 7.7µg | 0.9µg | 12% |
| Iron | 0.88mg | 1.77mg | 11% |
| Vitamin B2 | 0.034mg | 0.162mg | 10% |
| Phosphorus | 119mg | 48mg | 10% |
| Vitamin B6 | 0.025mg | 0.149mg | 10% |
| Vitamin B1 | 0.16mg | 0.067mg | 8% |
| Vitamin B5 | 0.217mg | 0.57mg | 7% |
| Vitamin B3 | 0.144mg | 1.114mg | 6% |
| Calcium | 10mg | 67mg | 6% |
| Magnesium | 40mg | 26mg | 3% |
| Carbs | 11.44g | 3.67g | 3% |
| Choline | 12.8mg | 2% | |
| Sodium | 1mg | 46mg | 2% |
| Protein | 3.21g | 2.13g | 2% |
| Polyunsaturated fat | 0.339g | 0.04g | 2% |
| Saturated fat | 0.163g | 0.014g | 1% |
| Calories | 40kcal | 23kcal | 1% |
| Fiber | 2.6g | 2.8g | 1% |
| Fats | 0.86g | 0.52g | 1% |
| Net carbs | 8.84g | 0.87g | N/A |
| Sugar | 0.87g | N/A | |
| Zinc | 0.53mg | 0.5mg | 0% |
| Monounsaturated fat | 0.291g | 0.275g | 0% |
| Tryptophan | 0.057mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.235mg | 0% | |
| Lysine | 0.13mg | 0% | |
| Methionine | 0.057mg | 0% | |
| Phenylalanine | 0.155mg | 0% | |
| Valine | 0.165mg | 0% | |
| Histidine | 0.07mg | 0% |
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%
94%
Minerals Daily Need Coverage Score
33%
33%
Comparison summary
Which food is lower in Saturated fat?
Coriander is lower in Saturated fat (difference - 0.149g)
Which food is lower in glycemic index?
Coriander is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Coriander is relatively richer in vitamins
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 45mg)
Which food is cheaper?
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.