Bran vs. Quinoa — In-Depth Nutrition Comparison
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Differences between bran and quinoa
- Bran has more manganese and selenium, while quinoa has more copper, folate, iron, vitamin B6, vitamin B2, magnesium, and zinc.
- Bran's daily need coverage for manganese is 14% higher.
- Quinoa contains 3 times less selenium than bran. Bran contains 7.7µg of selenium, while quinoa contains 2.8µg.
The food types used in this comparison are Oat bran, cooked and Quinoa, cooked.
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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 less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +52.8% |
| Contains more SeleniumSelenium | +175% |
| Contains more MagnesiumMagnesium | +60% |
| Contains more CalciumCalcium | +70% |
| Contains more PotassiumPotassium | +87% |
| Contains more IronIron | +69.3% |
| Contains more CopperCopper | +190.9% |
| Contains more ZincZinc | +105.7% |
| Contains more PhosphorusPhosphorus | +27.7% |
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 | +49.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +223.5% |
| Contains more Vitamin B3Vitamin B3 | +186.1% |
| Contains more Vitamin B6Vitamin B6 | +392% |
| Contains more FolateFolate | +600% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +17.3% |
| Contains more ProteinProtein | +37.1% |
| Contains more FatsFats | +123.3% |
| Contains more CarbsCarbs | +86.2% |
| Contains more OtherOther | +57.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -29.4% |
| Contains more Mono. FatMonounsaturated fat | +81.4% |
| Contains more Poly. FatPolyunsaturated fat | +218% |
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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| Rich in minerals |
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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 Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.964mg | 0.631mg | 14% |
| Copper | 0.066mg | 0.192mg | 14% |
| Folate | 6µg | 42µg | 9% |
| Selenium | 7.7µg | 2.8µg | 9% |
| Vitamin B6 | 0.025mg | 0.123mg | 8% |
| Iron | 0.88mg | 1.49mg | 8% |
| Starch | 17.63g | 7% | |
| Magnesium | 40mg | 64mg | 6% |
| Vitamin B2 | 0.034mg | 0.11mg | 6% |
| Polyunsaturated fat | 0.339g | 1.078g | 5% |
| Zinc | 0.53mg | 1.09mg | 5% |
| Phosphorus | 119mg | 152mg | 5% |
| Calories | 40kcal | 120kcal | 4% |
| Choline | 23mg | 4% | |
| Vitamin B5 | 0.217mg | 4% | |
| Vitamin B1 | 0.16mg | 0.107mg | 4% |
| Vitamin E | 0.63mg | 4% | |
| Carbs | 11.44g | 21.3g | 3% |
| Potassium | 92mg | 172mg | 2% |
| Fats | 0.86g | 1.92g | 2% |
| Protein | 3.21g | 4.4g | 2% |
| Vitamin B3 | 0.144mg | 0.412mg | 2% |
| Monounsaturated fat | 0.291g | 0.528g | 1% |
| Calcium | 10mg | 17mg | 1% |
| Fiber | 2.6g | 2.8g | 1% |
| Net carbs | 8.84g | 18.5g | N/A |
| Sugar | 0.87g | N/A | |
| Sodium | 1mg | 7mg | 0% |
| Saturated fat | 0.163g | 0.231g | 0% |
| Tryptophan | 0.057mg | 0.052mg | 0% |
| Threonine | 0.086mg | 0.131mg | 0% |
| Isoleucine | 0.114mg | 0.157mg | 0% |
| Leucine | 0.235mg | 0.261mg | 0% |
| Lysine | 0.13mg | 0.239mg | 0% |
| Methionine | 0.057mg | 0.096mg | 0% |
| Phenylalanine | 0.155mg | 0.185mg | 0% |
| Valine | 0.165mg | 0.185mg | 0% |
| Histidine | 0.07mg | 0.127mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
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%
11%
Minerals Daily Need Coverage Score
33%
38%
Comparison summary
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Quinoa is relatively richer in vitamins
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Bran is lower in Saturated fat (difference - 0.068g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)