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Bran vs. Tarragon — In-Depth Nutrition Comparison

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A recap on the differences between bran and tarragon

  • Bran has less iron, manganese, vitamin B6, calcium, vitamin B2, potassium, vitamin A, magnesium, copper, and folate.
  • Tarragon covers your daily iron needs 393% more than bran.
  • The glycemic index of bran is higher.

Food varieties used in this article are Oat bran, cooked and Spices, tarragon, dried.

Infographic

Bran vs Tarragon 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
2
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 248% 342% 266% 1211% 226% 106% 134% 8.1% 1039% 24%
Contains less SodiumSodium -98.4%
Contains more SeleniumSelenium +75%
Contains more MagnesiumMagnesium +767.5%
Contains more CalciumCalcium +11290%
Contains more PotassiumPotassium +3182.6%
Contains more IronIron +3570.5%
Contains more CopperCopper +925.8%
Contains more ZincZinc +635.8%
Contains more PhosphorusPhosphorus +163%
Contains more ManganeseManganese +726.5%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 167% 0% 70% 0% 63% 309% 168% 0% 556% 0% 0% 206%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +56.9%
Contains more Vitamin B2Vitamin B2 +3838.2%
Contains more Vitamin B3Vitamin B3 +6115.3%
Contains more Vitamin B6Vitamin B6 +9540%
Contains more FolateFolate +4466.7%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Bran Tarragon DV% diff.
Iron 0.88mg 32.3mg 393%
Manganese 0.964mg 7.967mg 304%
Vitamin B6 0.025mg 2.41mg 183%
Calcium 10mg 1139mg 113%
Vitamin B2 0.034mg 1.339mg 100%
Potassium 92mg 3020mg 86%
Magnesium 40mg 347mg 73%
Copper 0.066mg 0.677mg 68%
Folate 6µg 274µg 67%
Vitamin C 0mg 50mg 56%
Vitamin B3 0.144mg 8.95mg 55%
Protein 3.21g 22.77g 39%
Zinc 0.53mg 3.9mg 31%
Phosphorus 119mg 313mg 28%
Vitamin A 0µg 210µg 23%
Polyunsaturated fat 0.339g 3.698g 22%
Fiber 2.6g 7.4g 19%
Calories 40kcal 295kcal 13%
Carbs 11.44g 50.22g 13%
Fats 0.86g 7.24g 10%
Vitamin B1 0.16mg 0.251mg 8%
Saturated fat 0.163g 1.881g 8%
Selenium 7.7µg 4.4µg 6%
Vitamin B5 0.217mg 4%
Sodium 1mg 62mg 3%
Protein per 100 calories 8g 7.7g N/A
Calories per 10 g protein 125kcal 130kcal N/A
Weight per 100 calories 250g 34g N/A
Unsaturated / Saturated Fat ratio 3.9 2.2 N/A
Net carbs 8.84g 42.82g N/A
Monounsaturated fat 0.291g 0.474g 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
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
23% 7% 50% 8% 12%
Protein: 22.77 g
Fats: 7.24 g
Carbs: 50.22 g
Water: 7.74 g
Other: 12.03 g
Contains more WaterWater +985.3%
Contains more ProteinProtein +609.3%
Contains more FatsFats +741.9%
Contains more CarbsCarbs +339%
Contains more OtherOther +2355.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
31% 8% 61%
Saturated fat: Sat. Fat 1.881 g
Monounsaturated fat: Mono. Fat 0.474 g
Polyunsaturated fat: Poly. Fat 3.698 g
Contains less Sat. FatSaturated fat -91.3%
Contains more Mono. FatMonounsaturated fat +62.9%
Contains more Poly. FatPolyunsaturated fat +990.9%

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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. Tarragon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170937/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.