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Bran vs. Pumpkin leaves — In-Depth Nutrition Comparison

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Important differences between bran and pumpkin leaves

  • Bran has more manganese and selenium; however, pumpkin leaves have more vitamin A, iron, vitamin B6, vitamin C, potassium, folate, copper, and vitamin B2.
  • Pumpkin leaves' daily need coverage for vitamin A is 39% more.
  • Bran has 9 times more selenium than pumpkin leaves. Bran has 7.7µg of selenium, while pumpkin leaves have 0.9µg.

The food varieties used in the comparison are Oat bran, cooked and Pumpkin leaves, raw.

Infographic

Bran vs Pumpkin leaves 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
5
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 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
Contains more ZincZinc +165%
Contains more PhosphorusPhosphorus +14.4%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +171.5%
Contains more SeleniumSelenium +755.6%
Contains more CalciumCalcium +290%
Contains more PotassiumPotassium +373.9%
Contains more IronIron +152.3%
Contains more CopperCopper +101.5%
~equal in Magnesium ~38mg

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 37% 32% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Contains more Vitamin B1Vitamin B1 +70.2%
Contains more Vitamin B5Vitamin B5 +416.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +276.5%
Contains more Vitamin B3Vitamin B3 +538.9%
Contains more Vitamin B6Vitamin B6 +728%
Contains more FolateFolate +500%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bran Pumpkin leaves DV% diff.
Manganese 0.964mg 0.355mg 26%
Iron 0.88mg 2.22mg 17%
Vitamin B6 0.025mg 0.207mg 14%
Selenium 7.7µg 0.9µg 12%
Vitamin C 0mg 11mg 12%
Vitamin A 0µg 97µg 11%
Fiber 2.6g 10%
Potassium 92mg 436mg 10%
Folate 6µg 36µg 8%
Copper 0.066mg 0.133mg 7%
Vitamin B2 0.034mg 0.128mg 7%
Vitamin B1 0.16mg 0.094mg 6%
Vitamin B3 0.144mg 0.92mg 5%
Vitamin B5 0.217mg 0.042mg 4%
Zinc 0.53mg 0.2mg 3%
Calcium 10mg 39mg 3%
Carbs 11.44g 2.33g 3%
Phosphorus 119mg 104mg 2%
Polyunsaturated fat 0.339g 0.022g 2%
Monounsaturated fat 0.291g 0.052g 1%
Calories 40kcal 19kcal 1%
Fats 0.86g 0.4g 1%
Protein 3.21g 3.15g 0%
Net carbs 8.84g 2.33g N/A
Magnesium 40mg 38mg 0%
Sodium 1mg 11mg 0%
Saturated fat 0.163g 0.207g 0%
Tryptophan 0.057mg 0.041mg 0%
Threonine 0.086mg 0.156mg 0%
Isoleucine 0.114mg 0.156mg 0%
Leucine 0.235mg 0.318mg 0%
Lysine 0.13mg 0.2mg 0%
Methionine 0.057mg 0.054mg 0%
Phenylalanine 0.155mg 0.171mg 0%
Valine 0.165mg 0.181mg 0%
Histidine 0.07mg 0.05mg 0%

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% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Contains more FatsFats +115%
Contains more CarbsCarbs +391%
Contains more WaterWater +10.6%
Contains more OtherOther +153.1%
~equal in Protein ~3.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
3
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
74% 19% 8%
Saturated fat: Sat. Fat 0.207 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.022 g
Contains less Sat. FatSaturated fat -21.3%
Contains more Mono. FatMonounsaturated fat +459.6%
Contains more Poly. FatPolyunsaturated fat +1440.9%

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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. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.