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Bran vs. Lettuce — In-Depth Nutrition Comparison

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What are the differences between bran and lettuce?

  • Bran is higher in manganese, selenium, phosphorus, vitamin B1, magnesium, and fiber, yet lettuce is higher in vitamin A, vitamin C, and folate.
  • Lettuce's daily need coverage for vitamin A is 148% more.
  • Bran has 13 times more selenium than lettuce. While bran has 7.7µg of selenium, lettuce has only 0.6µg.
  • The glycemic index of lettuce is lower.

We used Oat bran, cooked and Lettuce, green leaf, raw types in this article.

Infographic

Bran vs Lettuce 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
7
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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +207.7%
Contains more CopperCopper +127.6%
Contains more ZincZinc +194.4%
Contains more PhosphorusPhosphorus +310.3%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +285.6%
Contains more SeleniumSelenium +1183.3%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +110.9%
~equal in Iron ~0.86mg

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 31% 0% 123% 4.4% 18% 18% 7% 8% 21% 0% 316% 29%
Contains more Vitamin B1Vitamin B1 +128.6%
Contains more Vitamin B5Vitamin B5 +61.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +135.3%
Contains more Vitamin B3Vitamin B3 +160.4%
Contains more Vitamin B6Vitamin B6 +260%
Contains more FolateFolate +533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Lettuce DV% diff.
Vitamin K 126.3µg 105%
Vitamin A 0µg 370µg 41%
Manganese 0.964mg 0.25mg 31%
Phosphorus 119mg 29mg 13%
Selenium 7.7µg 0.6µg 13%
Vitamin C 0mg 9.2mg 10%
Vitamin B1 0.16mg 0.07mg 8%
Folate 6µg 38µg 8%
Magnesium 40mg 13mg 6%
Fiber 2.6g 1.3g 5%
Vitamin B6 0.025mg 0.09mg 5%
Protein 3.21g 1.36g 4%
Copper 0.066mg 0.029mg 4%
Vitamin B2 0.034mg 0.08mg 4%
Carbs 11.44g 2.87g 3%
Calcium 10mg 36mg 3%
Potassium 92mg 194mg 3%
Zinc 0.53mg 0.18mg 3%
Vitamin B5 0.217mg 0.134mg 2%
Choline 13.6mg 2%
Polyunsaturated fat 0.339g 0.082g 2%
Calories 40kcal 15kcal 1%
Fats 0.86g 0.15g 1%
Sodium 1mg 28mg 1%
Vitamin E 0.22mg 1%
Vitamin B3 0.144mg 0.375mg 1%
Saturated fat 0.163g 0.02g 1%
Monounsaturated fat 0.291g 0.006g 1%
Fructose 0.43g 1%
Protein per 100 calories 8g 9.1g N/A
Calories per 10 g protein 125kcal 110kcal N/A
Weight per 100 calories 250g 667g N/A
Net carbs 8.84g 1.57g N/A
Iron 0.88mg 0.86mg 0%
Sugar 0.78g N/A
Tryptophan 0.057mg 0.009mg 0%
Threonine 0.086mg 0.059mg 0%
Isoleucine 0.114mg 0.084mg 0%
Leucine 0.235mg 0.079mg 0%
Lysine 0.13mg 0.084mg 0%
Methionine 0.057mg 0.016mg 0%
Phenylalanine 0.155mg 0.055mg 0%
Valine 0.165mg 0.07mg 0%
Histidine 0.07mg 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +136%
Contains more FatsFats +473.3%
Contains more CarbsCarbs +298.6%
Contains more WaterWater +13.1%
Contains more OtherOther +30.6%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +4750%
Contains more Poly. FatPolyunsaturated fat +313.4%
Contains less Sat. FatSaturated fat -87.7%

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.