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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 RAE, Vitamin C, and Folate.
  • Lettuce's daily need coverage for Vitamin A RAE is 41% more.
  • Bran has 13 times more Selenium than Lettuce. While Bran has 7.7µg of Selenium, Lettuce has only 0.6µg.

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
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
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 31% 444% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
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

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
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
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Lettuce Opinion
Calories 40kcal 15kcal Bran
Protein 3.21g 1.36g Bran
Fats 0.86g 0.15g Bran
Vitamin C 0mg 9.2mg Lettuce
Net carbs 8.84g 1.57g Bran
Carbs 11.44g 2.87g Bran
Magnesium 40mg 13mg Bran
Calcium 10mg 36mg Lettuce
Potassium 92mg 194mg Lettuce
Iron 0.88mg 0.86mg Bran
Sugar 0.78g Bran
Fiber 2.6g 1.3g Bran
Copper 0.066mg 0.029mg Bran
Zinc 0.53mg 0.18mg Bran
Phosphorus 119mg 29mg Bran
Sodium 1mg 28mg Bran
Vitamin A 0IU 7405IU Lettuce
Vitamin A RAE 0µg 370µg Lettuce
Vitamin E 0.22mg Lettuce
Manganese 0.964mg 0.25mg Bran
Selenium 7.7µg 0.6µg Bran
Vitamin B1 0.16mg 0.07mg Bran
Vitamin B2 0.034mg 0.08mg Lettuce
Vitamin B3 0.144mg 0.375mg Lettuce
Vitamin B5 0.217mg 0.134mg Bran
Vitamin B6 0.025mg 0.09mg Lettuce
Vitamin K 126.3µg Lettuce
Folate 6µg 38µg Lettuce
Choline 13.6mg Lettuce
Saturated Fat 0.163g 0.02g Lettuce
Monounsaturated Fat 0.291g 0.006g Bran
Polyunsaturated fat 0.339g 0.082g Bran
Tryptophan 0.057mg 0.009mg Bran
Threonine 0.086mg 0.059mg Bran
Isoleucine 0.114mg 0.084mg Bran
Leucine 0.235mg 0.079mg Bran
Lysine 0.13mg 0.084mg Bran
Methionine 0.057mg 0.016mg Bran
Phenylalanine 0.155mg 0.055mg Bran
Valine 0.165mg 0.07mg Bran
Histidine 0.07mg 0.022mg Bran
Fructose 0.43g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Lettuce
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
69%
Lettuce
Minerals Daily Need Coverage Score
33%
Bran
14%
Lettuce

Comparison summary

Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 27mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.5)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
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. 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.