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Bran vs. Lemongrass — In-Depth Nutrition Comparison

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What are the main differences between bran and lemongrass?

  • Bran is richer in selenium and vitamin B1, yet lemongrass is richer in manganese, iron, copper, potassium, folate, zinc, vitamin B2, and vitamin B3.
  • Lemongrass's daily need coverage for manganese is 185% higher.
  • Bran has 11 times more selenium than lemongrass. Bran has 7.7µg of selenium, while lemongrass has 0.7µg.

We used Oat bran, cooked and Lemon grass (citronella), raw types in this comparison.

Infographic

Bran vs Lemongrass 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
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 43% 20% 64% 306% 89% 61% 43% 0.78% 681% 3.8%
Contains more PhosphorusPhosphorus +17.8%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +1000%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +685.9%
Contains more IronIron +828.4%
Contains more CopperCopper +303%
Contains more ZincZinc +320.8%
Contains more ManganeseManganese +441.9%

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
2
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 8.7% 0% 0% 0% 16% 31% 21% 3% 18% 0% 0% 56% 0%
Contains more Vitamin B1Vitamin B1 +146.2%
Contains more Vitamin B5Vitamin B5 +334%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +297.1%
Contains more Vitamin B3Vitamin B3 +664.6%
Contains more Vitamin B6Vitamin B6 +220%
Contains more FolateFolate +1150%
~equal in Vitamin A ~0µg
~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 Lemongrass DV% diff.
Manganese 0.964mg 5.224mg 185%
Iron 0.88mg 8.17mg 91%
Copper 0.066mg 0.266mg 22%
Potassium 92mg 723mg 19%
Folate 6µg 75µg 17%
Zinc 0.53mg 2.23mg 15%
Selenium 7.7µg 0.7µg 13%
Fiber 2.6g 10%
Vitamin B1 0.16mg 0.065mg 8%
Vitamin B2 0.034mg 0.135mg 8%
Calcium 10mg 65mg 6%
Vitamin B3 0.144mg 1.101mg 6%
Carbs 11.44g 25.31g 5%
Magnesium 40mg 60mg 5%
Vitamin B6 0.025mg 0.08mg 4%
Vitamin B5 0.217mg 0.05mg 3%
Calories 40kcal 99kcal 3%
Protein 3.21g 1.82g 3%
Phosphorus 119mg 101mg 3%
Vitamin C 0mg 2.6mg 3%
Fats 0.86g 0.49g 1%
Monounsaturated fat 0.291g 0.054g 1%
Polyunsaturated fat 0.339g 0.17g 1%
Net carbs 8.84g 25.31g N/A
Sodium 1mg 6mg 0%
Saturated fat 0.163g 0.119g 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% 25% 71% 2%
Protein: 1.82 g
Fats: 0.49 g
Carbs: 25.31 g
Water: 70.58 g
Other: 1.8 g
Contains more ProteinProtein +76.4%
Contains more FatsFats +75.5%
Contains more WaterWater +19%
Contains more CarbsCarbs +121.2%
Contains more OtherOther +267.3%

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
35% 16% 50%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.17 g
Contains more Mono. FatMonounsaturated fat +438.9%
Contains more Poly. FatPolyunsaturated fat +99.4%
Contains less Sat. FatSaturated fat -27%

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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. Lemongrass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168573/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.