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  6. Bran vs. Taro leaves

Bran vs. Taro leaves — In-Depth Nutrition Comparison

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The main differences between bran and taro leaves

  • Bran has more selenium and manganese; however, taro leaves have more vitamin A, vitamin C, vitamin B2, folate, copper, iron, potassium, and calcium.
  • Daily need coverage for vitamin A for taro leaves is 97% higher.
  • Taro leaves have 9 times less selenium than bran. Bran has 7.7µg of selenium, while taro leaves have 0.9µg.

Food types used in this article are Oat bran, cooked and Taro leaves, raw.

Infographic

Bran vs Taro leaves infographic
Infographic link

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
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 32% 32% 57% 84% 90% 11% 26% 0.39% 93% 4.9%
Contains more ZincZinc +29.3%
Contains more PhosphorusPhosphorus +98.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +35%
Contains more SeleniumSelenium +755.6%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +970%
Contains more PotassiumPotassium +604.3%
Contains more IronIron +155.7%
Contains more CopperCopper +309.1%

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
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%
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 173% 80% 40% 0% 52% 105% 28% 5% 34% 0% 272% 95% 7%
Contains more Vitamin B5Vitamin B5 +158.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +30.6%
Contains more Vitamin B2Vitamin B2 +1241.2%
Contains more Vitamin B3Vitamin B3 +950.7%
Contains more Vitamin B6Vitamin B6 +484%
Contains more FolateFolate +2000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Taro leaves DV% diff.
Vitamin K 108.6µg 91%
Vitamin C 0mg 52mg 58%
Vitamin B2 0.034mg 0.456mg 32%
Folate 6µg 126µg 30%
Vitamin A 0µg 241µg 27%
Copper 0.066mg 0.27mg 23%
Iron 0.88mg 2.25mg 17%
Potassium 92mg 648mg 16%
Vitamin E 2.02mg 13%
Selenium 7.7µg 0.9µg 12%
Manganese 0.964mg 0.714mg 11%
Calcium 10mg 107mg 10%
Vitamin B3 0.144mg 1.513mg 9%
Vitamin B6 0.025mg 0.146mg 9%
Phosphorus 119mg 60mg 8%
Protein 3.21g 4.98g 4%
Vitamin B1 0.16mg 0.209mg 4%
Fiber 2.6g 3.7g 4%
Vitamin B5 0.217mg 0.084mg 3%
Carbs 11.44g 6.7g 2%
Choline 12.8mg 2%
Zinc 0.53mg 0.41mg 1%
Magnesium 40mg 45mg 1%
Monounsaturated fat 0.291g 0.06g 1%
Calories 40kcal 42kcal 0%
Fats 0.86g 0.74g 0%
Net carbs 8.84g 3g N/A
Sugar 3.01g N/A
Sodium 1mg 3mg 0%
Saturated fat 0.163g 0.151g 0%
Polyunsaturated fat 0.339g 0.307g 0%
Tryptophan 0.057mg 0.048mg 0%
Threonine 0.086mg 0.167mg 0%
Isoleucine 0.114mg 0.26mg 0%
Leucine 0.235mg 0.392mg 0%
Lysine 0.13mg 0.246mg 0%
Methionine 0.057mg 0.079mg 0%
Phenylalanine 0.155mg 0.195mg 0%
Valine 0.165mg 0.256mg 0%
Histidine 0.07mg 0.114mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 g
Contains more FatsFats +16.2%
Contains more CarbsCarbs +70.7%
Contains more ProteinProtein +55.1%
Contains more OtherOther +291.8%
~equal in Water ~85.66g

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
29% 12% 59%
Saturated fat: Sat. Fat 0.151 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.307 g
Contains more Mono. FatMonounsaturated fat +385%
~equal in Saturated fat ~0.151g
~equal in Polyunsaturated fat ~0.307g

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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. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/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.