Bran vs. Spinach — In-Depth Nutrition Comparison
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Important differences between bran and spinach
- Bran has more selenium; however, spinach has more vitamin A, folate, iron, vitamin B6, vitamin B2, calcium, copper, magnesium, and potassium.
- Spinach's daily need coverage for vitamin A is 58% more.
- Bran has 5 times more selenium than spinach. Bran has 7.7µg of selenium, while spinach has 1.5µg.
- Bran has a higher glycemic index than spinach.
The food varieties used in the comparison are Oat bran, cooked and Spinach, cooked, boiled, drained, without salt.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more PhosphorusPhosphorus | +112.5% |
| Contains less SodiumSodium | -98.6% |
| Contains more SeleniumSelenium | +413.3% |
| Contains more MagnesiumMagnesium | +117.5% |
| Contains more CalciumCalcium | +1260% |
| Contains more PotassiumPotassium | +406.5% |
| Contains more IronIron | +305.7% |
| Contains more CopperCopper | +163.6% |
| Contains more ZincZinc | +43.4% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B1Vitamin B1 | +68.4% |
| Contains more Vitamin B5Vitamin B5 | +49.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +594.1% |
| Contains more Vitamin B3Vitamin B3 | +240.3% |
| Contains more Vitamin B6Vitamin B6 | +868% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2333.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 411% | |
| Vitamin A | 0µg | 524µg | 58% |
| Folate | 6µg | 146µg | 35% |
| Iron | 0.88mg | 3.57mg | 34% |
| Vitamin B6 | 0.025mg | 0.242mg | 17% |
| Vitamin B2 | 0.034mg | 0.236mg | 16% |
| Vitamin E | 2.08mg | 14% | |
| Calcium | 10mg | 136mg | 13% |
| Copper | 0.066mg | 0.174mg | 12% |
| Vitamin C | 0mg | 9.8mg | 11% |
| Magnesium | 40mg | 87mg | 11% |
| Potassium | 92mg | 466mg | 11% |
| Selenium | 7.7µg | 1.5µg | 11% |
| Phosphorus | 119mg | 56mg | 9% |
| Vitamin B1 | 0.16mg | 0.095mg | 5% |
| Choline | 19.7mg | 4% | |
| Carbs | 11.44g | 3.75g | 3% |
| Sodium | 1mg | 70mg | 3% |
| Zinc | 0.53mg | 0.76mg | 2% |
| Vitamin B3 | 0.144mg | 0.49mg | 2% |
| Polyunsaturated fat | 0.339g | 0.109g | 2% |
| Calories | 40kcal | 23kcal | 1% |
| Fats | 0.86g | 0.26g | 1% |
| Fiber | 2.6g | 2.4g | 1% |
| Manganese | 0.964mg | 0.935mg | 1% |
| Vitamin B5 | 0.217mg | 0.145mg | 1% |
| Saturated fat | 0.163g | 0.043g | 1% |
| Monounsaturated fat | 0.291g | 0.006g | 1% |
| Protein | 3.21g | 2.97g | 0% |
| Protein per 100 calories | 8g | 13g | N/A |
| Calories per 10 g protein | 125kcal | 77kcal | N/A |
| Weight per 100 calories | 250g | 435g | N/A |
| Net carbs | 8.84g | 1.35g | N/A |
| Sugar | 0.43g | N/A | |
| Tryptophan | 0.057mg | 0.04mg | 0% |
| Threonine | 0.086mg | 0.127mg | 0% |
| Isoleucine | 0.114mg | 0.152mg | 0% |
| Leucine | 0.235mg | 0.231mg | 0% |
| Lysine | 0.13mg | 0.182mg | 0% |
| Methionine | 0.057mg | 0.055mg | 0% |
| Phenylalanine | 0.155mg | 0.134mg | 0% |
| Valine | 0.165mg | 0.168mg | 0% |
| Histidine | 0.07mg | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +230.8% |
| Contains more CarbsCarbs | +205.1% |
~equal in
Protein
~2.97g
~equal in
Water
~91.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4750% |
| Contains more Poly. FatPolyunsaturated fat | +211% |
| Contains less Sat. FatSaturated fat | -73.6% |
