Bran vs. Escarole — In-Depth Nutrition Comparison
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How are bran and escarole different?
- Bran is richer in manganese, phosphorus, selenium, vitamin B1, and magnesium, while escarole is higher in vitamin A, folate, and vitamin B5.
- Escarole covers your daily need for vitamin A, 38% more than bran.
- Bran contains 39 times more selenium than escarole. Bran contains 7.7µg of selenium, while escarole contains 0.2µg.
- Bran has a higher glycemic index (56) than escarole (0).
Oat bran, cooked and Escarole, cooked, boiled, drained, no salt added types were 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 | +207.7% |
| Contains more IronIron | +22.2% |
| Contains more PhosphorusPhosphorus | +440.9% |
| Contains less SodiumSodium | -94.7% |
| Contains more ManganeseManganese | +150.4% |
| Contains more SeleniumSelenium | +3750% |
| Contains more CalciumCalcium | +360% |
| Contains more PotassiumPotassium | +166.3% |
| Contains more CopperCopper | +31.8% |
| Contains more ZincZinc | +30.2% |
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 | +171.2% |
| Contains more Vitamin B6Vitamin B6 | +56.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +82.4% |
| Contains more Vitamin B3Vitamin B3 | +116.7% |
| Contains more Vitamin B5Vitamin B5 | +280.6% |
| Contains more FolateFolate | +1200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 211.9µg | 177% | |
| Manganese | 0.964mg | 0.385mg | 25% |
| Folate | 6µg | 78µg | 18% |
| Phosphorus | 119mg | 22mg | 14% |
| Selenium | 7.7µg | 0.2µg | 14% |
| Vitamin B5 | 0.217mg | 0.826mg | 12% |
| Vitamin A | 0µg | 94µg | 10% |
| Vitamin B1 | 0.16mg | 0.059mg | 8% |
| Magnesium | 40mg | 13mg | 6% |
| Potassium | 92mg | 245mg | 5% |
| Protein | 3.21g | 1.15g | 4% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Calcium | 10mg | 46mg | 4% |
| Vitamin E | 0.4mg | 3% | |
| Choline | 15.4mg | 3% | |
| Carbs | 11.44g | 3.07g | 3% |
| Copper | 0.066mg | 0.087mg | 2% |
| Iron | 0.88mg | 0.72mg | 2% |
| Polyunsaturated fat | 0.339g | 0.081g | 2% |
| Vitamin B2 | 0.034mg | 0.062mg | 2% |
| Saturated fat | 0.163g | 0.042g | 1% |
| Monounsaturated fat | 0.291g | 0.004g | 1% |
| Vitamin B6 | 0.025mg | 0.016mg | 1% |
| Calories | 40kcal | 19kcal | 1% |
| Vitamin B3 | 0.144mg | 0.312mg | 1% |
| Sodium | 1mg | 19mg | 1% |
| Zinc | 0.53mg | 0.69mg | 1% |
| Fiber | 2.6g | 2.8g | 1% |
| Fats | 0.86g | 0.18g | 1% |
| Net carbs | 8.84g | 0.27g | N/A |
| Sugar | 0.23g | N/A | |
| Tryptophan | 0.057mg | 0.005mg | 0% |
| Threonine | 0.086mg | 0.046mg | 0% |
| Isoleucine | 0.114mg | 0.066mg | 0% |
| Leucine | 0.235mg | 0.09mg | 0% |
| Lysine | 0.13mg | 0.058mg | 0% |
| Methionine | 0.057mg | 0.013mg | 0% |
| Phenylalanine | 0.155mg | 0.049mg | 0% |
| Valine | 0.165mg | 0.058mg | 0% |
| Histidine | 0.07mg | 0.021mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +179.1% |
| Contains more FatsFats | +377.8% |
| Contains more CarbsCarbs | +272.6% |
| Contains more WaterWater | +12.3% |
| Contains more OtherOther | +167.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +7175% |
| Contains more Poly. FatPolyunsaturated fat | +318.5% |
| Contains less Sat. FatSaturated fat | -74.2% |
