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  6. Bran vs. Lemongrass

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
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
:
7
Lemongrass
Lemongrass
Contains more Phosphorus +17.8%
Contains less Sodium -83.3%
Contains more Selenium +1000%
Contains more Calcium +550%
Contains more Iron +828.4%
Contains more Magnesium +50%
Contains more Potassium +685.9%
Contains more Zinc +320.8%
Contains more Copper +303%
Contains more Manganese +441.9%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Lemongrass
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 307% 43% 44% 64% 1% 61% 89% 682% 4%
Contains more Phosphorus +17.8%
Contains less Sodium -83.3%
Contains more Selenium +1000%
Contains more Calcium +550%
Contains more Iron +828.4%
Contains more Magnesium +50%
Contains more Potassium +685.9%
Contains more Zinc +320.8%
Contains more Copper +303%
Contains more Manganese +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
Bran
2
:
6
Lemongrass
Lemongrass
Contains more Vitamin B1 +146.2%
Contains more Vitamin B5 +334%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +297.1%
Contains more Vitamin B3 +664.6%
Contains more Vitamin B6 +220%
Contains more Folate +1150%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Lemongrass
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 9% 17% 32% 21% 3% 19% 57% 0% 0%
Contains more Vitamin B1 +146.2%
Contains more Vitamin B5 +334%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +297.1%
Contains more Vitamin B3 +664.6%
Contains more Vitamin B6 +220%
Contains more Folate +1150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Lemongrass
Lemongrass
Contains more Protein +76.4%
Contains more Fats +75.5%
Contains more Water +19%
Contains more Carbs +121.2%
Contains more Other +267.3%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Lemongrass
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 Protein +76.4%
Contains more Fats +75.5%
Contains more Water +19%
Contains more Carbs +121.2%
Contains more Other +267.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Lemongrass
Lemongrass
Contains more Monounsaturated Fat +438.9%
Contains more Polyunsaturated fat +99.4%
Contains less Saturated Fat -27%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Lemongrass
35% 16% 50%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.054 g
Polyunsaturated fat: 0.17 g
Contains more Monounsaturated Fat +438.9%
Contains more Polyunsaturated fat +99.4%
Contains less Saturated Fat -27%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Lemongrass Opinion
Net carbs 8.84g 25.31g Lemongrass
Protein 3.21g 1.82g Bran
Fats 0.86g 0.49g Bran
Carbs 11.44g 25.31g Lemongrass
Calories 40kcal 99kcal Lemongrass
Fiber 2.6g Bran
Calcium 10mg 65mg Lemongrass
Iron 0.88mg 8.17mg Lemongrass
Magnesium 40mg 60mg Lemongrass
Phosphorus 119mg 101mg Bran
Potassium 92mg 723mg Lemongrass
Sodium 1mg 6mg Bran
Zinc 0.53mg 2.23mg Lemongrass
Copper 0.066mg 0.266mg Lemongrass
Manganese 0.964mg 5.224mg Lemongrass
Selenium 7.7µg 0.7µg Bran
Vitamin A 0IU 6IU Lemongrass
Vitamin C 0mg 2.6mg Lemongrass
Vitamin B1 0.16mg 0.065mg Bran
Vitamin B2 0.034mg 0.135mg Lemongrass
Vitamin B3 0.144mg 1.101mg Lemongrass
Vitamin B5 0.217mg 0.05mg Bran
Vitamin B6 0.025mg 0.08mg Lemongrass
Folate 6µg 75µg Lemongrass
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
Saturated Fat 0.163g 0.119g Lemongrass
Monounsaturated Fat 0.291g 0.054g Bran
Polyunsaturated fat 0.339g 0.17g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Lemongrass
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Lemongrass
Minerals Daily Need Coverage Score
33%
Bran
131%
Lemongrass

Comparison summary

Which food is lower in Saturated Fat?
Lemongrass
Lemongrass is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Lemongrass
Lemongrass is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Lemongrass
Lemongrass is relatively richer in minerals
Which food is richer in vitamins?
Lemongrass
Lemongrass is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 5mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.