Spinach vs. Bran — In-Depth Nutrition Comparison
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Important differences between spinach and bran
- Spinach has more vitamin A, folate, iron, vitamin B6, vitamin B2, calcium, copper, magnesium, and potassium; however, bran has more selenium.
- Spinach's daily need coverage for vitamin A is 210% more.
- Spinach has 24 times more folate than bran. Spinach has 146µg of folate, while bran has 6µg.
- Bran has a higher glycemic index than spinach.
The food varieties used in the comparison are Spinach, cooked, boiled, drained, without salt and Oat bran, cooked.
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 | +117.5% |
| Contains more CalciumCalcium | +1260% |
| Contains more PotassiumPotassium | +406.5% |
| Contains more IronIron | +305.7% |
| Contains more CopperCopper | +163.6% |
| Contains more ZincZinc | +43.4% |
| Contains more PhosphorusPhosphorus | +112.5% |
| Contains less SodiumSodium | -98.6% |
| Contains more SeleniumSelenium | +413.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +594.1% |
| Contains more Vitamin B3Vitamin B3 | +240.3% |
| Contains more Vitamin B6Vitamin B6 | +868% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2333.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +68.4% |
| Contains more Vitamin B5Vitamin B5 | +49.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +269.4% |
| Contains more FatsFats | +230.8% |
| Contains more CarbsCarbs | +205.1% |
~equal in
Protein
~3.21g
~equal in
Water
~84g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -73.6% |
| Contains more Mono. FatMonounsaturated fat | +4750% |
| Contains more Poly. FatPolyunsaturated fat | +211% |
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 minerals |
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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 price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 493.6µg | 411% | |
| Vitamin A | 524µg | 0µg | 58% |
| Folate | 146µg | 6µg | 35% |
| Iron | 3.57mg | 0.88mg | 34% |
| Vitamin B6 | 0.242mg | 0.025mg | 17% |
| Vitamin B2 | 0.236mg | 0.034mg | 16% |
| Vitamin E | 2.08mg | 14% | |
| Calcium | 136mg | 10mg | 13% |
| Copper | 0.174mg | 0.066mg | 12% |
| Vitamin C | 9.8mg | 0mg | 11% |
| Selenium | 1.5µg | 7.7µg | 11% |
| Magnesium | 87mg | 40mg | 11% |
| Potassium | 466mg | 92mg | 11% |
| Phosphorus | 56mg | 119mg | 9% |
| Vitamin B1 | 0.095mg | 0.16mg | 5% |
| Choline | 19.7mg | 4% | |
| Sodium | 70mg | 1mg | 3% |
| Carbs | 3.75g | 11.44g | 3% |
| Zinc | 0.76mg | 0.53mg | 2% |
| Polyunsaturated fat | 0.109g | 0.339g | 2% |
| Vitamin B3 | 0.49mg | 0.144mg | 2% |
| Saturated fat | 0.043g | 0.163g | 1% |
| Monounsaturated fat | 0.006g | 0.291g | 1% |
| Calories | 23kcal | 40kcal | 1% |
| Vitamin B5 | 0.145mg | 0.217mg | 1% |
| Manganese | 0.935mg | 0.964mg | 1% |
| Fiber | 2.4g | 2.6g | 1% |
| Fats | 0.26g | 0.86g | 1% |
| Protein | 2.97g | 3.21g | 0% |
| Net carbs | 1.35g | 8.84g | N/A |
| Sugar | 0.43g | N/A | |
| Tryptophan | 0.04mg | 0.057mg | 0% |
| Threonine | 0.127mg | 0.086mg | 0% |
| Isoleucine | 0.152mg | 0.114mg | 0% |
| Leucine | 0.231mg | 0.235mg | 0% |
| Lysine | 0.182mg | 0.13mg | 0% |
| Methionine | 0.055mg | 0.057mg | 0% |
| Phenylalanine | 0.134mg | 0.155mg | 0% |
| Valine | 0.168mg | 0.165mg | 0% |
| Histidine | 0.066mg | 0.07mg | 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
135%
6%
Minerals Daily Need Coverage Score
52%
33%
Comparison summary
Which food is lower in Saturated fat?
Spinach is lower in Saturated fat (difference - 0.12g)
Which food is lower in glycemic index?
Spinach is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 69mg)
Which food is cheaper?
Bran is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)