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Bran vs. Parsley — In-Depth Nutrition Comparison

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Differences between bran and parsley

  • Bran has more manganese, selenium, and phosphorus, while parsley has more vitamin C, iron, vitamin A, folate, potassium, calcium, and copper.
  • Parsley's daily need coverage for vitamin C is 148% higher.
  • Parsley contains 77 times less selenium than bran. Bran contains 7.7µg of selenium, while parsley contains 0.1µg.
  • Parsley has a lower glycemic index. The glycemic index of parsley is 32, while the glycemic index of bran is 56.

The food types used in this comparison are Oat bran, cooked and Parsley, fresh.

Infographic

Bran vs Parsley 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.
Bran
4
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 36% 41% 49% 233% 50% 29% 25% 7.3% 21% 0.55%
Contains more PhosphorusPhosphorus +105.2%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +502.5%
Contains more SeleniumSelenium +7600%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +1280%
Contains more PotassiumPotassium +502.2%
Contains more IronIron +604.5%
Contains more CopperCopper +125.8%
Contains more ZincZinc +101.9%

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.
Bran
1
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%
Parsley
10
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 443% 140% 15% 0% 22% 23% 25% 24% 21% 0% 4100% 114% 7%
Contains more Vitamin B1Vitamin B1 +86%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +188.2%
Contains more Vitamin B3Vitamin B3 +811.8%
Contains more Vitamin B5Vitamin B5 +84.3%
Contains more Vitamin B6Vitamin B6 +260%
Contains more FolateFolate +2433.3%
~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% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 g
Contains more CarbsCarbs +80.7%
Contains more OtherOther +349%
~equal in Protein ~2.97g
~equal in Fats ~0.79g
~equal in Water ~87.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
24% 54% 23%
Saturated fat: Sat. Fat 0.132 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains more Poly. FatPolyunsaturated fat +173.4%
Contains less Sat. FatSaturated fat -19%
~equal in Monounsaturated fat ~0.295g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Parsley DV% diff.
Vitamin K 1640µg 1367%
Vitamin C 0mg 133mg 148%
Iron 0.88mg 6.2mg 67%
Vitamin A 0µg 421µg 47%
Folate 6µg 152µg 37%
Manganese 0.964mg 0.16mg 35%
Selenium 7.7µg 0.1µg 14%
Potassium 92mg 554mg 14%
Calcium 10mg 138mg 13%
Copper 0.066mg 0.149mg 9%
Phosphorus 119mg 58mg 9%
Vitamin B3 0.144mg 1.313mg 7%
Vitamin B1 0.16mg 0.086mg 6%
Zinc 0.53mg 1.07mg 5%
Vitamin B6 0.025mg 0.09mg 5%
Vitamin E 0.75mg 5%
Vitamin B2 0.034mg 0.098mg 5%
Vitamin B5 0.217mg 0.4mg 4%
Fiber 2.6g 3.3g 3%
Sodium 1mg 56mg 2%
Magnesium 40mg 50mg 2%
Carbs 11.44g 6.33g 2%
Choline 12.8mg 2%
Polyunsaturated fat 0.339g 0.124g 1%
Calories 40kcal 36kcal 0%
Protein 3.21g 2.97g 0%
Fats 0.86g 0.79g 0%
Net carbs 8.84g 3.03g N/A
Sugar 0.85g N/A
Saturated fat 0.163g 0.132g 0%
Monounsaturated fat 0.291g 0.295g 0%
Tryptophan 0.057mg 0.045mg 0%
Threonine 0.086mg 0.122mg 0%
Isoleucine 0.114mg 0.118mg 0%
Leucine 0.235mg 0.204mg 0%
Lysine 0.13mg 0.181mg 0%
Methionine 0.057mg 0.042mg 0%
Phenylalanine 0.155mg 0.145mg 0%
Valine 0.165mg 0.172mg 0%
Histidine 0.07mg 0.061mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Parsley
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
379%
Parsley
Minerals Daily Need Coverage Score
33%
Bran
49%
Parsley

Comparison summary

Which food is lower in Saturated fat?
Parsley
Parsley is lower in Saturated fat (difference - 0.031g)
Which food is lower in glycemic index?
Parsley
Parsley is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Parsley
Parsley is relatively richer in minerals
Which food is richer in vitamins?
Parsley
Parsley is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.85g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 55mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.3)
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. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/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.