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  6. Escarole vs. Bran

Escarole vs. Bran — In-Depth Nutrition Comparison

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How are escarole and bran different?

  • Escarole is richer in vitamin A, folate, and vitamin B5, while bran is higher in manganese, phosphorus, selenium, vitamin B1, and magnesium.
  • Escarole covers your daily need for vitamin A, 38% more than bran.
  • Escarole contains 13 times more folate than bran. Escarole contains 78µg of folate, while bran contains 6µg.
  • Bran has a higher glycemic index (56) than escarole (0).

Escarole, cooked, boiled, drained, no salt added and Oat bran, cooked types were used in this article.

Infographic

Escarole 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 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 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 +360%
Contains more PotassiumPotassium +166.3%
Contains more CopperCopper +31.8%
Contains more ZincZinc +30.2%
Contains more MagnesiumMagnesium +207.7%
Contains more IronIron +22.2%
Contains more PhosphorusPhosphorus +440.9%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +150.4%
Contains more SeleniumSelenium +3750%

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 11% 0% 31% 8% 15% 14% 5.9% 50% 3.7% 0% 530% 59%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +82.4%
Contains more Vitamin B3Vitamin B3 +116.7%
Contains more Vitamin B5Vitamin B5 +280.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1200%
Contains more Vitamin B1Vitamin B1 +171.2%
Contains more Vitamin B6Vitamin B6 +56.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Escarole Bran DV% diff.
Vitamin K 211.9µg 177%
Manganese 0.385mg 0.964mg 25%
Folate 78µg 6µg 18%
Phosphorus 22mg 119mg 14%
Selenium 0.2µg 7.7µg 14%
Vitamin B5 0.826mg 0.217mg 12%
Vitamin A 94µg 0µg 10%
Vitamin B1 0.059mg 0.16mg 8%
Magnesium 13mg 40mg 6%
Potassium 245mg 92mg 5%
Protein 1.15g 3.21g 4%
Vitamin C 3.3mg 0mg 4%
Calcium 46mg 10mg 4%
Carbs 3.07g 11.44g 3%
Vitamin E 0.4mg 3%
Choline 15.4mg 3%
Iron 0.72mg 0.88mg 2%
Copper 0.087mg 0.066mg 2%
Vitamin B2 0.062mg 0.034mg 2%
Polyunsaturated fat 0.081g 0.339g 2%
Calories 19kcal 40kcal 1%
Fats 0.18g 0.86g 1%
Fiber 2.8g 2.6g 1%
Zinc 0.69mg 0.53mg 1%
Sodium 19mg 1mg 1%
Vitamin B3 0.312mg 0.144mg 1%
Vitamin B6 0.016mg 0.025mg 1%
Saturated fat 0.042g 0.163g 1%
Monounsaturated fat 0.004g 0.291g 1%
Protein per 100 calories 6.1g 8g N/A
Calories per 10 g protein 165kcal 125kcal N/A
Weight per 100 calories 526g 250g N/A
Net carbs 0.27g 8.84g N/A
Sugar 0.23g N/A
Tryptophan 0.005mg 0.057mg 0%
Threonine 0.046mg 0.086mg 0%
Isoleucine 0.066mg 0.114mg 0%
Leucine 0.09mg 0.235mg 0%
Lysine 0.058mg 0.13mg 0%
Methionine 0.013mg 0.057mg 0%
Phenylalanine 0.049mg 0.155mg 0%
Valine 0.058mg 0.165mg 0%
Histidine 0.021mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 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 +12.3%
Contains more OtherOther +167.3%
Contains more ProteinProtein +179.1%
Contains more FatsFats +377.8%
Contains more CarbsCarbs +272.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 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 -74.2%
Contains more Mono. FatMonounsaturated fat +7175%
Contains more Poly. FatPolyunsaturated fat +318.5%

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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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.