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  6. Bran vs. Grape leaves

Bran vs. Grape leaves — In-Depth Nutrition Comparison

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How are Bran and Grape leaves different?

  • Grape leaves are higher than Bran in Vitamin A RAE, Manganese, Copper, Calcium, Fiber, Vitamin B6, Vitamin B2, Iron, Folate, and Vitamin B3.
  • Grape leaves covers your daily need of Vitamin A RAE 153% more than Bran.

Oat bran, cooked and Grape leaves, raw types were used in this article.

Infographic

Bran vs Grape leaves 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
Bran
3
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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more PhosphorusPhosphorus +30.8%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +755.6%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +3530%
Contains more PotassiumPotassium +195.7%
Contains more IronIron +198.9%
Contains more CopperCopper +528.8%
Contains more ZincZinc +26.4%
Contains more ManganeseManganese +196.2%

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.
Bran
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 37% 1651% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +941.2%
Contains more Vitamin B3Vitamin B3 +1540.3%
Contains more Vitamin B6Vitamin B6 +1500%
Contains more FolateFolate +1283.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.231mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more WaterWater +14.6%
Contains more ProteinProtein +74.5%
Contains more FatsFats +146.5%
Contains more CarbsCarbs +51.3%
Contains more OtherOther +236.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
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
23% 5% 72%
Saturated Fat: Sat. Fat 0.336 g
Monounsaturated Fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated Fat -51.5%
Contains more Mono. FatMonounsaturated Fat +259.3%
Contains more Poly. FatPolyunsaturated fat +214.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Grape leaves
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Grape leaves Opinion
Calories 40kcal 93kcal Grape leaves
Protein 3.21g 5.6g Grape leaves
Fats 0.86g 2.12g Grape leaves
Vitamin C 0mg 11.1mg Grape leaves
Net carbs 8.84g 6.31g Bran
Carbs 11.44g 17.31g Grape leaves
Magnesium 40mg 95mg Grape leaves
Calcium 10mg 363mg Grape leaves
Potassium 92mg 272mg Grape leaves
Iron 0.88mg 2.63mg Grape leaves
Sugar 6.3g Bran
Fiber 2.6g 11g Grape leaves
Copper 0.066mg 0.415mg Grape leaves
Zinc 0.53mg 0.67mg Grape leaves
Phosphorus 119mg 91mg Bran
Sodium 1mg 9mg Bran
Vitamin A 0IU 27521IU Grape leaves
Vitamin A RAE 0µg 1376µg Grape leaves
Vitamin E 2mg Grape leaves
Manganese 0.964mg 2.855mg Grape leaves
Selenium 7.7µg 0.9µg Bran
Vitamin B1 0.16mg 0.04mg Bran
Vitamin B2 0.034mg 0.354mg Grape leaves
Vitamin B3 0.144mg 2.362mg Grape leaves
Vitamin B5 0.217mg 0.231mg Grape leaves
Vitamin B6 0.025mg 0.4mg Grape leaves
Vitamin K 108.6µg Grape leaves
Folate 6µg 83µg Grape leaves
Choline 12.8mg Grape leaves
Saturated Fat 0.163g 0.336g Bran
Monounsaturated Fat 0.291g 0.081g Bran
Polyunsaturated fat 0.339g 1.065g Grape leaves
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 Grape leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Bran
178%
Grape leaves
Minerals Daily Need Coverage Score
33%
Bran
87%
Grape leaves

Comparison summary

Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 6.3g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.173g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.