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  6. Bran vs. Watercress

Bran vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between Bran and Watercress

  • Bran has more Manganese, Selenium, Iron, Phosphorus, and Fiber, however, Watercress is higher in Vitamin C, Vitamin A RAE, Calcium, Vitamin B6, and Potassium.
  • Watercress covers your daily Vitamin C needs 48% more than Bran.
  • Watercress contains 9 times less Selenium than Bran. Bran contains 7.7µg of Selenium, while Watercress contains 0.9µg.

Food varieties used in this article are Oat bran, cooked and Watercress, raw.

Infographic

Bran vs Watercress 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
7
:
3
Watercress
Watercress
Contains more Iron +340%
Contains more Magnesium +90.5%
Contains more Phosphorus +98.3%
Contains less Sodium -97.6%
Contains more Zinc +381.8%
Contains more Manganese +295.1%
Contains more Selenium +755.6%
Contains more Calcium +1100%
Contains more Potassium +258.7%
Contains more Copper +16.7%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +340%
Contains more Magnesium +90.5%
Contains more Phosphorus +98.3%
Contains less Sodium -97.6%
Contains more Zinc +381.8%
Contains more Manganese +295.1%
Contains more Selenium +755.6%
Contains more Calcium +1100%
Contains more Potassium +258.7%
Contains more Copper +16.7%

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.
Bran
Bran
1
:
9
Watercress
Watercress
Contains more Vitamin B1 +77.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +252.9%
Contains more Vitamin B3 +38.9%
Contains more Vitamin B5 +42.9%
Contains more Vitamin B6 +416%
Contains more Folate +50%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin B1 +77.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +252.9%
Contains more Vitamin B3 +38.9%
Contains more Vitamin B5 +42.9%
Contains more Vitamin B6 +416%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Watercress
Watercress
Contains more Protein +39.6%
Contains more Fats +760%
Contains more Carbs +786.8%
Contains more Water +13.2%
Contains more Other +144.9%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +39.6%
Contains more Fats +760%
Contains more Carbs +786.8%
Contains more Water +13.2%
Contains more Other +144.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +3537.5%
Contains more Polyunsaturated fat +868.6%
Contains less Saturated Fat -83.4%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +3537.5%
Contains more Polyunsaturated fat +868.6%
Contains less Saturated Fat -83.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Watercress
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran Watercress Opinion
Net carbs 8.84g 0.79g Bran
Protein 3.21g 2.3g Bran
Fats 0.86g 0.1g Bran
Carbs 11.44g 1.29g Bran
Calories 40kcal 11kcal Bran
Sugar 0.2g Bran
Fiber 2.6g 0.5g Bran
Calcium 10mg 120mg Watercress
Iron 0.88mg 0.2mg Bran
Magnesium 40mg 21mg Bran
Phosphorus 119mg 60mg Bran
Potassium 92mg 330mg Watercress
Sodium 1mg 41mg Bran
Zinc 0.53mg 0.11mg Bran
Copper 0.066mg 0.077mg Watercress
Manganese 0.964mg 0.244mg Bran
Selenium 7.7µg 0.9µg Bran
Vitamin A 0IU 3191IU Watercress
Vitamin A RAE 0µg 160µg Watercress
Vitamin E 1mg Watercress
Vitamin C 0mg 43mg Watercress
Vitamin B1 0.16mg 0.09mg Bran
Vitamin B2 0.034mg 0.12mg Watercress
Vitamin B3 0.144mg 0.2mg Watercress
Vitamin B5 0.217mg 0.31mg Watercress
Vitamin B6 0.025mg 0.129mg Watercress
Folate 6µg 9µg Watercress
Vitamin K 250µg Watercress
Tryptophan 0.057mg 0.03mg Bran
Threonine 0.086mg 0.133mg Watercress
Isoleucine 0.114mg 0.093mg Bran
Leucine 0.235mg 0.166mg Bran
Lysine 0.13mg 0.134mg Watercress
Methionine 0.057mg 0.02mg Bran
Phenylalanine 0.155mg 0.114mg Bran
Valine 0.165mg 0.137mg Bran
Histidine 0.07mg 0.04mg Bran
Saturated Fat 0.163g 0.027g Watercress
Monounsaturated Fat 0.291g 0.008g Bran
Polyunsaturated fat 0.339g 0.035g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Bran
91%
Watercress
Minerals Daily Need Coverage Score
33%
Bran
18%
Watercress

Comparison summary

Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.136g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 40mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.