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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 RAE, Folate, Iron, Vitamin B6, Vitamin B2, Calcium, Copper, Magnesium, and Potassium, however, Bran has more Selenium.
  • Spinach's daily need coverage for Vitamin A RAE is 58% more.
  • Spinach has 24 times more Folate than Bran. Spinach has 146µg of Folate, while Bran has 6µg.

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% 629% 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 E Vitamin 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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Bran Opinion
Calories 23kcal 40kcal Bran
Protein 2.97g 3.21g Bran
Fats 0.26g 0.86g Bran
Vitamin C 9.8mg 0mg Spinach
Net carbs 1.35g 8.84g Bran
Carbs 3.75g 11.44g Bran
Magnesium 87mg 40mg Spinach
Calcium 136mg 10mg Spinach
Potassium 466mg 92mg Spinach
Iron 3.57mg 0.88mg Spinach
Sugar 0.43g Bran
Fiber 2.4g 2.6g Bran
Copper 0.174mg 0.066mg Spinach
Zinc 0.76mg 0.53mg Spinach
Phosphorus 56mg 119mg Bran
Sodium 70mg 1mg Bran
Vitamin A 10481IU 0IU Spinach
Vitamin A RAE 524µg 0µg Spinach
Vitamin E 2.08mg Spinach
Manganese 0.935mg 0.964mg Bran
Selenium 1.5µg 7.7µg Bran
Vitamin B1 0.095mg 0.16mg Bran
Vitamin B2 0.236mg 0.034mg Spinach
Vitamin B3 0.49mg 0.144mg Spinach
Vitamin B5 0.145mg 0.217mg Bran
Vitamin B6 0.242mg 0.025mg Spinach
Vitamin K 493.6µg Spinach
Folate 146µg 6µg Spinach
Choline 19.7mg Spinach
Saturated Fat 0.043g 0.163g Spinach
Monounsaturated Fat 0.006g 0.291g Bran
Polyunsaturated fat 0.109g 0.339g Bran
Tryptophan 0.04mg 0.057mg Bran
Threonine 0.127mg 0.086mg Spinach
Isoleucine 0.152mg 0.114mg Spinach
Leucine 0.231mg 0.235mg Bran
Lysine 0.182mg 0.13mg Spinach
Methionine 0.055mg 0.057mg Bran
Phenylalanine 0.134mg 0.155mg Bran
Valine 0.168mg 0.165mg Spinach
Histidine 0.066mg 0.07mg Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Bran
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
170%
Spinach
6%
Bran
Minerals Daily Need Coverage Score
52%
Spinach
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 69mg)
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)

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.