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Bran vs. Drumstick tree — In-Depth Nutrition Comparison

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The main differences between bran and drumstick tree

  • Bran has more manganese, selenium, phosphorus, vitamin B1, and iron; however, drumstick tree has more vitamin C, vitamin B5, potassium, folate, and vitamin B6.
  • Daily need coverage for vitamin C for drumstick tree is 157% higher.
  • Drumstick tree has 11 times less selenium than bran. Bran has 7.7µg of selenium, while drumstick tree has 0.7µg.
  • Bran has a higher glycemic index than drumstick tree.

Food types used in this article are Oat bran, cooked and Drumstick pods, raw.

Infographic

Bran vs Drumstick tree 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
6
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 32% 9% 41% 14% 28% 12% 21% 5.5% 34% 3.8%
Contains more IronIron +144.4%
Contains more ZincZinc +17.8%
Contains more PhosphorusPhosphorus +138%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +272.2%
Contains more SeleniumSelenium +1000%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +401.1%
Contains more CopperCopper +27.3%

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 470% 1.3% 0% 0% 13% 17% 12% 48% 28% 0% 0% 33% 0%
Contains more Vitamin B1Vitamin B1 +201.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +117.6%
Contains more Vitamin B3Vitamin B3 +330.6%
Contains more Vitamin B5Vitamin B5 +265.9%
Contains more Vitamin B6Vitamin B6 +380%
Contains more FolateFolate +633.3%
~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 tree DV% diff.
Vitamin C 0mg 141mg 157%
Manganese 0.964mg 0.259mg 31%
Selenium 7.7µg 0.7µg 13%
Vitamin B5 0.217mg 0.794mg 12%
Potassium 92mg 461mg 11%
Phosphorus 119mg 50mg 10%
Folate 6µg 44µg 10%
Vitamin B1 0.16mg 0.053mg 9%
Vitamin B6 0.025mg 0.12mg 7%
Iron 0.88mg 0.36mg 7%
Vitamin B2 0.034mg 0.074mg 3%
Vitamin B3 0.144mg 0.62mg 3%
Fiber 2.6g 3.2g 2%
Calcium 10mg 30mg 2%
Sodium 1mg 42mg 2%
Polyunsaturated fat 0.339g 0.003g 2%
Protein 3.21g 2.1g 2%
Copper 0.066mg 0.084mg 2%
Zinc 0.53mg 0.45mg 1%
Magnesium 40mg 45mg 1%
Saturated fat 0.163g 0.033g 1%
Carbs 11.44g 8.53g 1%
Fats 0.86g 0.2g 1%
Calories 40kcal 37kcal 0%
Net carbs 8.84g 5.33g N/A
Vitamin A 0µg 4µg 0%
Monounsaturated fat 0.291g 0.102g 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%

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% 9% 88%
Protein: 2.1 g
Fats: 0.2 g
Carbs: 8.53 g
Water: 88.2 g
Other: 0.97 g
Contains more ProteinProtein +52.9%
Contains more FatsFats +330%
Contains more CarbsCarbs +34.1%
Contains more OtherOther +98%
~equal in Water ~88.2g

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
24% 74% 2%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +185.3%
Contains more Poly. FatPolyunsaturated fat +11200%
Contains less Sat. FatSaturated fat -79.8%

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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 tree - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170483/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.