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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
Bran
8
:
2
Lettuce
Lettuce
Contains more Magnesium +207.7%
Contains more Phosphorus +310.3%
Contains less Sodium -96.4%
Contains more Zinc +194.4%
Contains more Copper +127.6%
Contains more Manganese +285.6%
Contains more Selenium +1183.3%
Contains more Calcium +260%
Contains more Potassium +110.9%
Equal in Iron - 0.86
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Magnesium +207.7%
Contains more Phosphorus +310.3%
Contains less Sodium -96.4%
Contains more Zinc +194.4%
Contains more Copper +127.6%
Contains more Manganese +285.6%
Contains more Selenium +1183.3%
Contains more Calcium +260%
Contains more Potassium +110.9%
Equal in Iron - 0.86

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
:
8
Lettuce
Lettuce
Contains more Vitamin B1 +128.6%
Contains more Vitamin B5 +61.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +135.3%
Contains more Vitamin B3 +160.4%
Contains more Vitamin B6 +260%
Contains more Folate +533.3%
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%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin B1 +128.6%
Contains more Vitamin B5 +61.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +135.3%
Contains more Vitamin B3 +160.4%
Contains more Vitamin B6 +260%
Contains more Folate +533.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Lettuce
Lettuce
Contains more Protein +136%
Contains more Fats +473.3%
Contains more Carbs +298.6%
Contains more Water +13.1%
Contains more Other +30.6%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +136%
Contains more Fats +473.3%
Contains more Carbs +298.6%
Contains more Water +13.1%
Contains more Other +30.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Lettuce
Lettuce
Contains more Monounsaturated Fat +4750%
Contains more Polyunsaturated fat +313.4%
Contains less Saturated Fat -87.7%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +4750%
Contains more Polyunsaturated fat +313.4%
Contains less Saturated 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
Net carbs 8.84g 1.57g Bran
Protein 3.21g 1.36g Bran
Fats 0.86g 0.15g Bran
Carbs 11.44g 2.87g Bran
Calories 40kcal 15kcal Bran
Fructose 0.43g Lettuce
Sugar 0.78g Bran
Fiber 2.6g 1.3g Bran
Calcium 10mg 36mg Lettuce
Iron 0.88mg 0.86mg Bran
Magnesium 40mg 13mg Bran
Phosphorus 119mg 29mg Bran
Potassium 92mg 194mg Lettuce
Sodium 1mg 28mg Bran
Zinc 0.53mg 0.18mg Bran
Copper 0.066mg 0.029mg Bran
Manganese 0.964mg 0.25mg Bran
Selenium 7.7µg 0.6µg Bran
Vitamin A 0IU 7405IU Lettuce
Vitamin A RAE 0µg 370µg Lettuce
Vitamin E 0.22mg Lettuce
Vitamin C 0mg 9.2mg Lettuce
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
Folate 6µg 38µg Lettuce
Vitamin K 126.3µg Lettuce
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
Saturated Fat 0.163g 0.02g Lettuce
Monounsaturated Fat 0.291g 0.006g Bran
Polyunsaturated fat 0.339g 0.082g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Lettuce
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
75%
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.