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  6. Bran vs. Quinoa

Bran vs. Quinoa — In-Depth Nutrition Comparison

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Differences between bran and quinoa

  • Bran has more manganese and selenium, while quinoa has more copper, folate, iron, vitamin B6, vitamin B2, magnesium, and zinc.
  • Bran's daily need coverage for manganese is 14% higher.
  • Quinoa contains 3 times less selenium than bran. Bran contains 7.7µg of selenium, while quinoa contains 2.8µg.

The food types used in this comparison are Oat bran, cooked and Quinoa, cooked.

Infographic

Bran vs Quinoa 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
3
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%
Quinoa
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +52.8%
Contains more SeleniumSelenium +175%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +87%
Contains more IronIron +69.3%
Contains more CopperCopper +190.9%
Contains more ZincZinc +105.7%
Contains more PhosphorusPhosphorus +27.7%

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%
Quinoa
Quinoa
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 0% 0% 0% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
Contains more Vitamin B1Vitamin B1 +49.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B2Vitamin B2 +223.5%
Contains more Vitamin B3Vitamin B3 +186.1%
Contains more Vitamin B6Vitamin B6 +392%
Contains more FolateFolate +600%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Bran Quinoa DV% diff.
Copper 0.066mg 0.192mg 14%
Manganese 0.964mg 0.631mg 14%
Selenium 7.7µg 2.8µg 9%
Folate 6µg 42µg 9%
Iron 0.88mg 1.49mg 8%
Vitamin B6 0.025mg 0.123mg 8%
Starch 17.63g 7%
Magnesium 40mg 64mg 6%
Vitamin B2 0.034mg 0.11mg 6%
Zinc 0.53mg 1.09mg 5%
Phosphorus 119mg 152mg 5%
Polyunsaturated fat 0.339g 1.078g 5%
Calories 40kcal 120kcal 4%
Vitamin E 0.63mg 4%
Vitamin B1 0.16mg 0.107mg 4%
Vitamin B5 0.217mg 4%
Choline 23mg 4%
Carbs 11.44g 21.3g 3%
Protein 3.21g 4.4g 2%
Fats 0.86g 1.92g 2%
Potassium 92mg 172mg 2%
Vitamin B3 0.144mg 0.412mg 2%
Calcium 10mg 17mg 1%
Fiber 2.6g 2.8g 1%
Monounsaturated fat 0.291g 0.528g 1%
Protein per 100 calories 8g 3.7g N/A
Calories per 10 g protein 125kcal 273kcal N/A
Weight per 100 calories 250g 83g N/A
Net carbs 8.84g 18.5g N/A
Sugar 0.87g N/A
Sodium 1mg 7mg 0%
Saturated fat 0.163g 0.231g 0%
Tryptophan 0.057mg 0.052mg 0%
Threonine 0.086mg 0.131mg 0%
Isoleucine 0.114mg 0.157mg 0%
Leucine 0.235mg 0.261mg 0%
Lysine 0.13mg 0.239mg 0%
Methionine 0.057mg 0.096mg 0%
Phenylalanine 0.155mg 0.185mg 0%
Valine 0.165mg 0.185mg 0%
Histidine 0.07mg 0.127mg 0%
Omega-3 - DHA 0.015g N/A

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
Quinoa
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more WaterWater +17.3%
Contains more ProteinProtein +37.1%
Contains more FatsFats +123.3%
Contains more CarbsCarbs +86.2%
Contains more OtherOther +57.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -29.4%
Contains more Mono. FatMonounsaturated fat +81.4%
Contains more Poly. FatPolyunsaturated fat +218%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.