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Cardoon vs. Bran — In-Depth Nutrition Comparison

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What are the main differences between cardoon and bran?

  • Cardoon is richer in copper, folate, potassium, vitamin B6, and calcium, yet bran is richer in manganese, phosphorus, selenium, and vitamin B1.
  • Bran's daily need coverage for manganese is 31% higher.
  • Cardoon has 170 times more sodium than bran. Cardoon has 170mg of sodium, while bran has 1mg.

We used Cardoon, raw and Oat bran, cooked types in this comparison.

Infographic

Cardoon vs Bran 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 21% 35% 26% 77% 4.6% 9.9% 22% 33% 1.1%
Bran
Bran
6
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 CalciumCalcium +600%
Contains more PotassiumPotassium +334.8%
Contains more CopperCopper +250%
Contains more IronIron +25.7%
Contains more ZincZinc +211.8%
Contains more PhosphorusPhosphorus +417.4%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +276.6%
Contains more SeleniumSelenium +3750%
~equal in Magnesium ~40mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51%
Bran
Bran
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +108.3%
Contains more Vitamin B5Vitamin B5 +55.8%
Contains more Vitamin B6Vitamin B6 +364%
Contains more FolateFolate +1033.3%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +13.3%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cardoon Bran DV% diff.
Manganese 0.256mg 0.964mg 31%
Copper 0.231mg 0.066mg 18%
Folate 68µg 6µg 16%
Phosphorus 23mg 119mg 14%
Selenium 0.2µg 7.7µg 14%
Vitamin B1 0.02mg 0.16mg 12%
Potassium 400mg 92mg 9%
Sodium 170mg 1mg 7%
Vitamin B6 0.116mg 0.025mg 7%
Calcium 70mg 10mg 6%
Protein 0.7g 3.21g 5%
Fiber 1.6g 2.6g 4%
Zinc 0.17mg 0.53mg 3%
Vitamin C 2mg 0mg 2%
Carbs 4.07g 11.44g 2%
Iron 0.7mg 0.88mg 2%
Vitamin B5 0.338mg 0.217mg 2%
Polyunsaturated fat 0.041g 0.339g 2%
Calories 17kcal 40kcal 1%
Fats 0.1g 0.86g 1%
Vitamin B3 0.3mg 0.144mg 1%
Saturated fat 0.011g 0.163g 1%
Monounsaturated fat 0.018g 0.291g 1%
Protein per 100 calories 4.1g 8g N/A
Calories per 10 g protein 243kcal 125kcal N/A
Weight per 100 calories 588g 250g N/A
Net carbs 2.47g 8.84g N/A
Magnesium 42mg 40mg 0%
Vitamin B2 0.03mg 0.034mg 0%
Tryptophan 0.057mg 0%
Threonine 0.086mg 0%
Isoleucine 0.114mg 0%
Leucine 0.235mg 0%
Lysine 0.13mg 0%
Methionine 0.057mg 0%
Phenylalanine 0.155mg 0%
Valine 0.165mg 0%
Histidine 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
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
Contains more WaterWater +11.9%
Contains more OtherOther +130.6%
Contains more ProteinProtein +358.6%
Contains more FatsFats +760%
Contains more CarbsCarbs +181.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 26% 59%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.041 g
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
Contains less Sat. FatSaturated fat -93.3%
Contains more Mono. FatMonounsaturated fat +1516.7%
Contains more Poly. FatPolyunsaturated fat +726.8%

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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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.