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  6. Bran vs. Leek

Bran vs. Leek — In-Depth Nutrition Comparison

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Significant differences between bran and leeks

  • Bran has more manganese, selenium, phosphorus, and vitamin B1; however, leeks are richer in vitamin A, vitamin B6, iron, folate, vitamin C, and copper.
  • Leeks cover your daily vitamin A needs 33% more than bran.
  • Leeks have 8 times less selenium than bran. Bran has 7.7µg of selenium, while leeks have 1µg.
  • Bran has a higher glycemic index. The glycemic index of bran is 56, while the glycemic index of leeks is 32.

Specific food types used in this comparison are Oat bran, cooked and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Bran vs Leek 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%
Leek
Leek
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +42.9%
Contains more ZincZinc +341.7%
Contains more PhosphorusPhosphorus +240%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +100.4%
Contains more SeleniumSelenium +670%
Contains more CalciumCalcium +490%
Contains more PotassiumPotassium +95.7%
Contains more IronIron +138.6%
Contains more CopperCopper +81.8%

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
3
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%
Leek
Leek
7
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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more Vitamin B5Vitamin B5 +55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B6Vitamin B6 +832%
Contains more FolateFolate +966.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Leek DV% diff.
Vitamin K 47µg 39%
Manganese 0.964mg 0.481mg 21%
Vitamin B6 0.025mg 0.233mg 16%
Iron 0.88mg 2.1mg 15%
Folate 6µg 64µg 15%
Vitamin C 0mg 12mg 13%
Phosphorus 119mg 35mg 12%
Selenium 7.7µg 1µg 12%
Vitamin A 0µg 83µg 9%
Vitamin B1 0.16mg 0.06mg 8%
Copper 0.066mg 0.12mg 6%
Vitamin E 0.92mg 6%
Calcium 10mg 59mg 5%
Zinc 0.53mg 0.12mg 4%
Protein 3.21g 1.5g 3%
Magnesium 40mg 28mg 3%
Potassium 92mg 180mg 3%
Fiber 2.6g 1.8g 3%
Vitamin B3 0.144mg 0.4mg 2%
Vitamin B5 0.217mg 0.14mg 2%
Choline 9.5mg 2%
Calories 40kcal 61kcal 1%
Fats 0.86g 0.3g 1%
Carbs 11.44g 14.15g 1%
Sodium 1mg 20mg 1%
Saturated fat 0.163g 0.04g 1%
Monounsaturated fat 0.291g 0.004g 1%
Polyunsaturated fat 0.339g 0.166g 1%
Protein per 100 calories 8g 2.5g N/A
Calories per 10 g protein 125kcal 407kcal N/A
Weight per 100 calories 250g 164g N/A
Net carbs 8.84g 12.35g N/A
Sugar 3.9g N/A
Vitamin B2 0.034mg 0.03mg 0%
Tryptophan 0.057mg 0.012mg 0%
Threonine 0.086mg 0.063mg 0%
Isoleucine 0.114mg 0.052mg 0%
Leucine 0.235mg 0.096mg 0%
Lysine 0.13mg 0.078mg 0%
Methionine 0.057mg 0.018mg 0%
Phenylalanine 0.155mg 0.055mg 0%
Valine 0.165mg 0.056mg 0%
Histidine 0.07mg 0.025mg 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
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +114%
Contains more FatsFats +186.7%
Contains more CarbsCarbs +23.7%
Contains more OtherOther +114.3%
~equal in Water ~83g

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +7175%
Contains more Poly. FatPolyunsaturated fat +104.2%
Contains less Sat. FatSaturated fat -75.5%

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.