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
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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 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Zinc | 0.53mg | 0.18mg | 3% |
| Potassium | 92mg | 194mg | 3% |
| Calcium | 10mg | 36mg | 3% |
| Carbs | 11.44g | 2.87g | 3% |
| Choline | 13.6mg | 2% | |
| Vitamin B5 | 0.217mg | 0.134mg | 2% |
| Polyunsaturated fat | 0.339g | 0.082g | 2% |
| Saturated fat | 0.163g | 0.02g | 1% |
| Monounsaturated fat | 0.291g | 0.006g | 1% |
| Calories | 40kcal | 15kcal | 1% |
| Vitamin B3 | 0.144mg | 0.375mg | 1% |
| Fats | 0.86g | 0.15g | 1% |
| Vitamin E | 0.22mg | 1% | |
| Fructose | 0.43g | 1% | |
| Sodium | 1mg | 28mg | 1% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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%
45%
Minerals Daily Need Coverage Score
33%
14%
Comparison summary
Which food is lower in Saturated fat?
Lettuce is lower in Saturated fat (difference - 0.143g)
Which food is lower in glycemic index?
Lettuce is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 27mg)
Which food is cheaper?
Bran is cheaper (difference - $0.5)
Which food is richer in minerals?
Bran is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)