Bran vs. Leek — In-Depth Nutrition Comparison
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Significant differences between Bran and Leek
- Bran has more Manganese, Selenium, Phosphorus, and Vitamin B1, however, Leek is richer in Vitamin B6, Iron, Folate, Vitamin C, Vitamin A RAE, and Copper.
- Bran covers your daily Manganese needs 21% more than Leek.
- Leek has 8 times less Selenium than Bran. Bran has 7.7µg of Selenium, while Leek has 1µg.
Specific food types used in this comparison are Oat bran, cooked and Leeks, (bulb and lower leaf-portion), raw.
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.
Contains
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Magnesium
+42.9%
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Phosphorus
+240%
Contains
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Sodium
-95%
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Zinc
+341.7%
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Manganese
+100.4%
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Selenium
+670%
Contains
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Calcium
+490%
Contains
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Iron
+138.6%
Contains
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Potassium
+95.7%
Contains
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Copper
+81.8%
Contains
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Magnesium
+42.9%
Contains
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Phosphorus
+240%
Contains
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Sodium
-95%
Contains
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Zinc
+341.7%
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Manganese
+100.4%
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Selenium
+670%
Contains
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Calcium
+490%
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Iron
+138.6%
Contains
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Potassium
+95.7%
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Copper
+81.8%
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.
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Contains
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Vitamin B1
+166.7%
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Vitamin B2
+13.3%
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Vitamin B5
+55%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B3
+177.8%
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Vitamin B6
+832%
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Folate
+966.7%
Contains
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Vitamin B1
+166.7%
Contains
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Vitamin B2
+13.3%
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Vitamin B5
+55%
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+177.8%
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Vitamin B6
+832%
Contains
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Folate
+966.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+114%
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Fats
+186.7%
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Carbs
+23.7%
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Other
+114.3%
Equal in Water - 83
Contains
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Protein
+114%
Contains
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Fats
+186.7%
Contains
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Carbs
+23.7%
Contains
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Other
+114.3%
Equal in Water - 83
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+7175%
Contains
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Polyunsaturated fat
+104.2%
Contains
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Saturated Fat
-75.5%
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Monounsaturated Fat
+7175%
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Polyunsaturated fat
+104.2%
Contains
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Saturated Fat
-75.5%
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 | |
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Opinion |
| Net carbs | 8.84g | 12.35g |
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| Protein | 3.21g | 1.5g |
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| Fats | 0.86g | 0.3g |
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| Carbs | 11.44g | 14.15g |
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| Calories | 40kcal | 61kcal |
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| Sugar | 3.9g |
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| Fiber | 2.6g | 1.8g |
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| Calcium | 10mg | 59mg |
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| Iron | 0.88mg | 2.1mg |
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| Magnesium | 40mg | 28mg |
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| Phosphorus | 119mg | 35mg |
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| Potassium | 92mg | 180mg |
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| Sodium | 1mg | 20mg |
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| Zinc | 0.53mg | 0.12mg |
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| Copper | 0.066mg | 0.12mg |
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| Manganese | 0.964mg | 0.481mg |
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| Selenium | 7.7µg | 1µg |
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| Vitamin A | 0IU | 1667IU |
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| Vitamin A RAE | 0µg | 83µg |
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| Vitamin E | 0.92mg |
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| Vitamin C | 0mg | 12mg |
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| Vitamin B1 | 0.16mg | 0.06mg |
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| Vitamin B2 | 0.034mg | 0.03mg |
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| Vitamin B3 | 0.144mg | 0.4mg |
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| Vitamin B5 | 0.217mg | 0.14mg |
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| Vitamin B6 | 0.025mg | 0.233mg |
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| Folate | 6µg | 64µg |
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| Vitamin K | 47µg |
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| Tryptophan | 0.057mg | 0.012mg |
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| Threonine | 0.086mg | 0.063mg |
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| Isoleucine | 0.114mg | 0.052mg |
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| Leucine | 0.235mg | 0.096mg |
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| Lysine | 0.13mg | 0.078mg |
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| Methionine | 0.057mg | 0.018mg |
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| Phenylalanine | 0.155mg | 0.055mg |
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| Valine | 0.165mg | 0.056mg |
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| Histidine | 0.07mg | 0.025mg |
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| Saturated Fat | 0.163g | 0.04g |
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| Monounsaturated Fat | 0.291g | 0.004g |
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| Polyunsaturated fat | 0.339g | 0.166g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
35%
Minerals Daily Need Coverage Score
33%
26%
Comparison summary
Which food is lower in Saturated Fat?
Leek is lower in Saturated Fat (difference - 0.123g)
Which food is lower in glycemic index?
Leek is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Leek is relatively richer in vitamins
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 19mg)
Which food is cheaper?
Bran is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.