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, 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.
- The glycemic index of bran is higher.
Food varieties used in this article are Oat bran, cooked and Watercress, raw.
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.
| Contains more MagnesiumMagnesium | +90.5% |
| Contains more IronIron | +340% |
| Contains more ZincZinc | +381.8% |
| Contains more PhosphorusPhosphorus | +98.3% |
| Contains less SodiumSodium | -97.6% |
| Contains more ManganeseManganese | +295.1% |
| Contains more SeleniumSelenium | +755.6% |
| Contains more CalciumCalcium | +1100% |
| Contains more PotassiumPotassium | +258.7% |
| Contains more CopperCopper | +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.
| Contains more Vitamin B1Vitamin B1 | +77.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +252.9% |
| Contains more Vitamin B3Vitamin B3 | +38.9% |
| Contains more Vitamin B5Vitamin B5 | +42.9% |
| Contains more Vitamin B6Vitamin B6 | +416% |
| Contains more FolateFolate | +50% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.21 g
Fats:
0.86 g
Carbs:
11.44 g
Water:
84 g
Other:
0.49 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more ProteinProtein | +39.6% |
| Contains more FatsFats | +760% |
| Contains more CarbsCarbs | +786.8% |
| Contains more WaterWater | +13.2% |
| Contains more OtherOther | +144.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.163 g
Monounsaturated fat:
Mono. Fat
0.291 g
Polyunsaturated fat:
Poly. Fat
0.339 g
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
| Contains more Mono. FatMonounsaturated fat | +3537.5% |
| Contains more Poly. FatPolyunsaturated fat | +868.6% |
| Contains less Sat. FatSaturated 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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Vitamin C | 0mg | 43mg | 48% |
| Manganese | 0.964mg | 0.244mg | 31% |
| Vitamin A | 0µg | 160µg | 18% |
| Selenium | 7.7µg | 0.9µg | 12% |
| Calcium | 10mg | 120mg | 11% |
| Iron | 0.88mg | 0.2mg | 9% |
| Vitamin B6 | 0.025mg | 0.129mg | 8% |
| Phosphorus | 119mg | 60mg | 8% |
| Fiber | 2.6g | 0.5g | 8% |
| Vitamin B2 | 0.034mg | 0.12mg | 7% |
| Vitamin E | 1mg | 7% | |
| Potassium | 92mg | 330mg | 7% |
| Vitamin B1 | 0.16mg | 0.09mg | 6% |
| Magnesium | 40mg | 21mg | 5% |
| Zinc | 0.53mg | 0.11mg | 4% |
| Carbs | 11.44g | 1.29g | 3% |
| Sodium | 1mg | 41mg | 2% |
| Protein | 3.21g | 2.3g | 2% |
| Polyunsaturated fat | 0.339g | 0.035g | 2% |
| Vitamin B5 | 0.217mg | 0.31mg | 2% |
| Choline | 9mg | 2% | |
| Saturated fat | 0.163g | 0.027g | 1% |
| Monounsaturated fat | 0.291g | 0.008g | 1% |
| Folate | 6µg | 9µg | 1% |
| Calories | 40kcal | 11kcal | 1% |
| Copper | 0.066mg | 0.077mg | 1% |
| Fats | 0.86g | 0.1g | 1% |
| Net carbs | 8.84g | 0.79g | N/A |
| Sugar | 0.2g | N/A | |
| Vitamin B3 | 0.144mg | 0.2mg | 0% |
| Tryptophan | 0.057mg | 0.03mg | 0% |
| Threonine | 0.086mg | 0.133mg | 0% |
| Isoleucine | 0.114mg | 0.093mg | 0% |
| Leucine | 0.235mg | 0.166mg | 0% |
| Lysine | 0.13mg | 0.134mg | 0% |
| Methionine | 0.057mg | 0.02mg | 0% |
| Phenylalanine | 0.155mg | 0.114mg | 0% |
| Valine | 0.165mg | 0.137mg | 0% |
| Histidine | 0.07mg | 0.04mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
74%
Minerals Daily Need Coverage Score
33%
18%
Comparison summary
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 0.136g)
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 40mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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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.