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  6. Bran vs. Garden rhubarb

Bran vs. Garden rhubarb — In-Depth Nutrition Comparison

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Differences between bran and garden rhubarb

  • Bran has more manganese, phosphorus, selenium, vitamin B1, iron, magnesium, and copper, while garden rhubarb has more vitamin C, calcium, and potassium.
  • Bran's daily need coverage for manganese is 33% higher.
  • Garden rhubarb contains 9 times less phosphorus than bran. Bran contains 119mg of phosphorus, while garden rhubarb contains 14mg.
  • Garden rhubarb has a lower glycemic index. The glycemic index of garden rhubarb is 13, while the glycemic index of bran is 56.

The food types used in this comparison are Oat bran, cooked and Rhubarb, raw.

Infographic

Bran vs Garden rhubarb 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
Bran
8
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 8.6% 26% 25% 8.3% 7% 2.7% 6% 0.52% 26% 6%
Contains more MagnesiumMagnesium +233.3%
Contains more IronIron +300%
Contains more CopperCopper +214.3%
Contains more ZincZinc +430%
Contains more PhosphorusPhosphorus +750%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +391.8%
Contains more SeleniumSelenium +600%
Contains more CalciumCalcium +760%
Contains more PotassiumPotassium +213%

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
3
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 27% 1.7% 5.4% 0% 5% 6.9% 5.6% 5.1% 5.5% 0% 73% 5.3% 3.3%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more Vitamin B5Vitamin B5 +155.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +108.3%
Contains more FolateFolate +16.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.024mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Garden rhubarb DV% diff.
Manganese 0.964mg 0.196mg 33%
Vitamin K 29.3µg 24%
Phosphorus 119mg 14mg 15%
Vitamin B1 0.16mg 0.02mg 12%
Selenium 7.7µg 1.1µg 12%
Vitamin C 0mg 8mg 9%
Calcium 10mg 86mg 8%
Iron 0.88mg 0.22mg 8%
Magnesium 40mg 12mg 7%
Potassium 92mg 288mg 6%
Copper 0.066mg 0.021mg 5%
Protein 3.21g 0.9g 5%
Zinc 0.53mg 0.1mg 4%
Fiber 2.6g 1.8g 3%
Vitamin B5 0.217mg 0.085mg 3%
Carbs 11.44g 4.54g 2%
Vitamin E 0.27mg 2%
Polyunsaturated fat 0.339g 0.099g 2%
Choline 6.1mg 1%
Monounsaturated fat 0.291g 0.039g 1%
Saturated fat 0.163g 0.053g 1%
Calories 40kcal 21kcal 1%
Vitamin B3 0.144mg 0.3mg 1%
Vitamin A 0µg 5µg 1%
Fats 0.86g 0.2g 1%
Net carbs 8.84g 2.74g N/A
Sugar 1.1g N/A
Sodium 1mg 4mg 0%
Vitamin B2 0.034mg 0.03mg 0%
Vitamin B6 0.025mg 0.024mg 0%
Folate 6µg 7µg 0%
Tryptophan 0.057mg 0%
Threonine 0.086mg 0%
Isoleucine 0.114mg 0%
Leucine 0.235mg 0%
Lysine 0.13mg 0%
Methionine 0.057mg 0%
Phenylalanine 0.155mg 0%
Valine 0.165mg 0%
Histidine 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
5% 94%
Protein: 0.9 g
Fats: 0.2 g
Carbs: 4.54 g
Water: 93.61 g
Other: 0.75 g
Contains more ProteinProtein +256.7%
Contains more FatsFats +330%
Contains more CarbsCarbs +152%
Contains more WaterWater +11.4%
Contains more OtherOther +53.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
28% 20% 52%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.099 g
Contains more Mono. FatMonounsaturated fat +646.2%
Contains more Poly. FatPolyunsaturated fat +242.4%
Contains less Sat. FatSaturated fat -67.5%

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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. Garden rhubarb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167758/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.