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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
