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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

Spinach vs Bran 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Bran
3
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%
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%
~equal in Manganese ~0.964mg

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.
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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach Bran 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
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
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
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
Contains less Sat. FatSaturated fat -73.6%
Contains more Mono. FatMonounsaturated fat +4750%
Contains more Poly. FatPolyunsaturated fat +211%

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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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.