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  6. Bran vs. Escarole

Bran vs. Escarole — In-Depth Nutrition Comparison

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How are bran and escarole different?

  • Bran is richer in manganese, phosphorus, selenium, vitamin B1, and magnesium, while escarole is higher in vitamin A, folate, and vitamin B5.
  • Escarole covers your daily need for vitamin A, 38% more than bran.
  • Bran contains 39 times more selenium than escarole. Bran contains 7.7µg of selenium, while escarole contains 0.2µg.
  • Bran has a higher glycemic index (56) than escarole (0).

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

Infographic

Bran vs Escarole 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.
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%
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%
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%
Contains more CalciumCalcium +360%
Contains more PotassiumPotassium +166.3%
Contains more CopperCopper +31.8%
Contains more ZincZinc +30.2%

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.
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%
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%
Contains more Vitamin B1Vitamin B1 +171.2%
Contains more Vitamin B6Vitamin B6 +56.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +82.4%
Contains more Vitamin B3Vitamin B3 +116.7%
Contains more Vitamin B5Vitamin B5 +280.6%
Contains more FolateFolate +1200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.