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Bran vs. Drumstick leaves — In-Depth Nutrition Comparison

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What are the main differences between bran and drumstick leaves?

  • Bran is richer in selenium, yet drumstick leaves are richer in vitamin A, vitamin B6, vitamin C, vitamin B2, iron, calcium, vitamin B3, folate, and vitamin B1.
  • Drumstick leaves' daily need coverage for vitamin A is 151% higher.
  • Bran has 9 times more selenium than drumstick leaves. Bran has 7.7µg of selenium, while drumstick leaves have 0.9µg.

We used Oat bran, cooked and Drumstick leaves, raw types in this comparison.

Infographic

Bran vs Drumstick leaves 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.
Bran
2
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 30% 56% 30% 150% 35% 16% 48% 1.2% 139% 4.9%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +755.6%
Contains more CalciumCalcium +1750%
Contains more PotassiumPotassium +266.3%
Contains more IronIron +354.5%
Contains more CopperCopper +59.1%
Contains more ZincZinc +13.2%
Contains more ManganeseManganese +10.3%
~equal in Magnesium ~42mg
~equal in Phosphorus ~112mg

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 172% 126% 0% 0% 64% 152% 42% 7.5% 277% 0% 0% 30% 0%
Contains more Vitamin B5Vitamin B5 +73.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +60.6%
Contains more Vitamin B2Vitamin B2 +1841.2%
Contains more Vitamin B3Vitamin B3 +1441.7%
Contains more Vitamin B6Vitamin B6 +4700%
Contains more FolateFolate +566.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bran Drumstick leaves DV% diff.
Vitamin B6 0.025mg 1.2mg 90%
Vitamin C 0mg 51.7mg 57%
Vitamin B2 0.034mg 0.66mg 48%
Vitamin A 0µg 378µg 42%
Iron 0.88mg 4mg 39%
Calcium 10mg 185mg 18%
Vitamin B3 0.144mg 2.22mg 13%
Selenium 7.7µg 0.9µg 12%
Protein 3.21g 9.4g 12%
Folate 6µg 40µg 9%
Vitamin B1 0.16mg 0.257mg 8%
Potassium 92mg 337mg 7%
Copper 0.066mg 0.105mg 4%
Manganese 0.964mg 1.063mg 4%
Fiber 2.6g 2g 2%
Vitamin B5 0.217mg 0.125mg 2%
Polyunsaturated fat 0.339g 2%
Saturated fat 0.163g 1%
Monounsaturated fat 0.291g 1%
Calories 40kcal 64kcal 1%
Phosphorus 119mg 112mg 1%
Zinc 0.53mg 0.6mg 1%
Carbs 11.44g 8.28g 1%
Fats 0.86g 1.4g 1%
Net carbs 8.84g 6.28g N/A
Magnesium 40mg 42mg 0%
Sodium 1mg 9mg 0%
Tryptophan 0.057mg 0.144mg 0%
Threonine 0.086mg 0.411mg 0%
Isoleucine 0.114mg 0.451mg 0%
Leucine 0.235mg 0.791mg 0%
Lysine 0.13mg 0.537mg 0%
Methionine 0.057mg 0.123mg 0%
Phenylalanine 0.155mg 0.487mg 0%
Valine 0.165mg 0.611mg 0%
Histidine 0.07mg 0.196mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
9% 8% 79% 2%
Protein: 9.4 g
Fats: 1.4 g
Carbs: 8.28 g
Water: 78.66 g
Other: 2.26 g
Contains more CarbsCarbs +38.2%
Contains more ProteinProtein +192.8%
Contains more FatsFats +62.8%
Contains more OtherOther +361.2%
~equal in Water ~78.66g

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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. Drumstick leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168416/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.