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  6. Bran vs. Welsh onion

Bran vs. Welsh onion — In-Depth Nutrition Comparison

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What are the differences between Bran and Welsh onion?

  • Bran is higher in Manganese, Selenium, Phosphorus, and Vitamin B1, yet Welsh onion is higher in Vitamin C.
  • Bran's daily need coverage for Manganese is 36% more.
  • Bran has 13 times more Selenium than Welsh onion. While Bran has 7.7µg of Selenium, Welsh onion has only 0.6µg.

We used Oat bran, cooked and Onions, welsh, raw types in this article.

Infographic

Bran vs Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +73.9%
Contains more PhosphorusPhosphorus +142.9%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +603.6%
Contains more SeleniumSelenium +1183.3%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +130.4%
Contains more IronIron +38.6%
~equal in Copper ~0.07mg
~equal in Zinc ~0.52mg

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
2
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 90% 70% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B5Vitamin B5 +28.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +164.7%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B6Vitamin B6 +188%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +68.9%
Contains more FatsFats +115%
Contains more CarbsCarbs +76%
Contains more OtherOther +42.9%
~equal in Water ~90.5g

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
24% 20% 56%
Saturated Fat: Sat. Fat 0.067 g
Monounsaturated Fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated Fat +419.6%
Contains more Poly. FatPolyunsaturated fat +117.3%
Contains less Sat. FatSaturated Fat -58.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Welsh onion Opinion
Calories 40kcal 34kcal Bran
Protein 3.21g 1.9g Bran
Fats 0.86g 0.4g Bran
Vitamin C 0mg 27mg Welsh onion
Net carbs 8.84g 4.1g Bran
Carbs 11.44g 6.5g Bran
Magnesium 40mg 23mg Bran
Calcium 10mg 18mg Welsh onion
Potassium 92mg 212mg Welsh onion
Iron 0.88mg 1.22mg Welsh onion
Sugar 2.18g Bran
Fiber 2.6g 2.4g Bran
Copper 0.066mg 0.07mg Welsh onion
Zinc 0.53mg 0.52mg Bran
Phosphorus 119mg 49mg Bran
Sodium 1mg 17mg Bran
Vitamin A 0IU 1160IU Welsh onion
Vitamin E 0.51mg Welsh onion
Manganese 0.964mg 0.137mg Bran
Selenium 7.7µg 0.6µg Bran
Vitamin B1 0.16mg 0.05mg Bran
Vitamin B2 0.034mg 0.09mg Welsh onion
Vitamin B3 0.144mg 0.4mg Welsh onion
Vitamin B5 0.217mg 0.169mg Bran
Vitamin B6 0.025mg 0.072mg Welsh onion
Vitamin K 193.4µg Welsh onion
Folate 6µg 16µg Welsh onion
Choline 5.3mg Welsh onion
Saturated Fat 0.163g 0.067g Welsh onion
Monounsaturated Fat 0.291g 0.056g Bran
Polyunsaturated fat 0.339g 0.156g Bran
Tryptophan 0.057mg 0.021mg Bran
Threonine 0.086mg 0.074mg Bran
Isoleucine 0.114mg 0.081mg Bran
Leucine 0.235mg 0.113mg Bran
Lysine 0.13mg 0.095mg Bran
Methionine 0.057mg 0.021mg Bran
Phenylalanine 0.155mg 0.061mg Bran
Valine 0.165mg 0.084mg Bran
Histidine 0.07mg 0.033mg Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Welsh onion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
57%
Welsh onion
Minerals Daily Need Coverage Score
33%
Bran
17%
Welsh onion

Comparison summary

Which food is lower in Saturated Fat?
Welsh onion
Welsh onion is lower in Saturated Fat (difference - 0.096g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Welsh onion
Welsh onion is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 16mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.