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Bran vs. Fireweed — In-Depth Nutrition Comparison

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How are bran and fireweed different?

  • Fireweed has more manganese, vitamin A, vitamin B6, calcium, fiber, vitamin B3, copper, magnesium, folate, and vitamin B5 than bran.
  • Daily need coverage for manganese for fireweed is 250% higher.

Oat bran, cooked and Fireweed, leaves, raw are the varieties used in this article.

Infographic

Bran vs Fireweed 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
2
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 111% 129% 44% 90% 107% 73% 46% 4.4% 874% 4.9%
Contains less SodiumSodium -97.1%
Contains more SeleniumSelenium +755.6%
Contains more MagnesiumMagnesium +290%
Contains more CalciumCalcium +4190%
Contains more PotassiumPotassium +437%
Contains more IronIron +172.7%
Contains more CopperCopper +384.8%
Contains more ZincZinc +401.9%
Contains more ManganeseManganese +595.4%
~equal in Phosphorus ~108mg

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
1
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 7.3% 0% 60% 0% 8.3% 32% 88% 81% 146% 0% 0% 84%
Contains more Vitamin B1Vitamin B1 +384.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +302.9%
Contains more Vitamin B3Vitamin B3 +3145.8%
Contains more Vitamin B5Vitamin B5 +524.9%
Contains more Vitamin B6Vitamin B6 +2428%
Contains more FolateFolate +1766.7%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Bran Fireweed DV% diff.
Manganese 0.964mg 6.704mg 250%
Vitamin B6 0.025mg 0.632mg 47%
Calcium 10mg 429mg 42%
Fiber 2.6g 10.6g 32%
Magnesium 40mg 156mg 28%
Copper 0.066mg 0.32mg 28%
Vitamin B3 0.144mg 4.674mg 28%
Folate 6µg 112µg 27%
Vitamin B5 0.217mg 1.356mg 23%
Vitamin A 0µg 180µg 20%
Iron 0.88mg 2.4mg 19%
Zinc 0.53mg 2.66mg 19%
Potassium 92mg 494mg 12%
Selenium 7.7µg 0.9µg 12%
Vitamin B1 0.16mg 0.033mg 11%
Vitamin B2 0.034mg 0.137mg 8%
Calories 40kcal 103kcal 3%
Protein 3.21g 4.71g 3%
Fats 0.86g 2.75g 3%
Carbs 11.44g 19.22g 3%
Vitamin C 0mg 2.2mg 2%
Phosphorus 119mg 108mg 2%
Polyunsaturated fat 0.339g 2%
Sodium 1mg 34mg 1%
Saturated fat 0.163g 1%
Monounsaturated fat 0.291g 1%
Protein per 100 calories 8g 4.6g N/A
Calories per 10 g protein 125kcal 219kcal N/A
Weight per 100 calories 250g 97g N/A
Unsaturated / Saturated Fat ratio 3.9 N/A
Net carbs 8.84g 8.62g N/A
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
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
5% 3% 19% 71% 3%
Protein: 4.71 g
Fats: 2.75 g
Carbs: 19.22 g
Water: 70.78 g
Other: 2.54 g
Contains more WaterWater +18.7%
Contains more ProteinProtein +46.7%
Contains more FatsFats +219.8%
Contains more CarbsCarbs +68%
Contains more OtherOther +418.4%

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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. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/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.