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  6. Bran vs. Sweet potato leaves

Bran vs. Sweet potato leaves — In-Depth Nutrition Comparison

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How are bran and sweet potato leaves different?

  • Bran is higher in selenium; however, sweet potato leaves are richer in vitamin B2, vitamin A, vitamin B6, potassium, vitamin C, fiber, magnesium, calcium, and vitamin B3.
  • Daily need coverage for vitamin B2 for sweet potato leaves is 24% higher.
  • Bran contains 9 times more selenium than sweet potato leaves. While bran contains 7.7µg of selenium, sweet potato leaves contain only 0.9µg.

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

Infographic

Bran vs Sweet potato leaves infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +46.9%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +755.6%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +452.2%
Contains more IronIron +10.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 37% 0% 63% 0% 39% 80% 21% 14% 44% 0% 756% 0%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +914.7%
Contains more Vitamin B3Vitamin B3 +684.7%
Contains more Vitamin B6Vitamin B6 +660%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B1 ~0.156mg
~equal in Vitamin B5 ~0.225mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Sweet potato leaves DV% diff.
Vitamin K 302.2µg 252%
Manganese 0.964mg 42%
Vitamin B2 0.034mg 0.345mg 24%
Vitamin A 0µg 189µg 21%
Vitamin B6 0.025mg 0.19mg 13%
Vitamin C 0mg 11mg 12%
Potassium 92mg 508mg 12%
Selenium 7.7µg 0.9µg 12%
Fiber 2.6g 5.3g 11%
Magnesium 40mg 70mg 7%
Calcium 10mg 78mg 7%
Copper 0.066mg 7%
Vitamin B3 0.144mg 1.13mg 6%
Zinc 0.53mg 5%
Phosphorus 119mg 81mg 5%
Folate 6µg 2%
Protein 3.21g 2.49g 1%
Fats 0.86g 0.51g 1%
Carbs 11.44g 8.82g 1%
Iron 0.88mg 0.97mg 1%
Monounsaturated fat 0.291g 0.02g 1%
Polyunsaturated fat 0.339g 0.228g 1%
Calories 40kcal 42kcal 0%
Protein per 100 calories 8g 5.9g N/A
Calories per 10 g protein 125kcal 169kcal N/A
Weight per 100 calories 250g 238g N/A
Net carbs 8.84g 3.52g N/A
Sodium 1mg 6mg 0%
Vitamin B1 0.16mg 0.156mg 0%
Vitamin B5 0.217mg 0.225mg 0%
Saturated fat 0.163g 0.111g 0%
Tryptophan 0.057mg 0.035mg 0%
Threonine 0.086mg 0%
Isoleucine 0.114mg 0%
Leucine 0.235mg 0%
Lysine 0.13mg 0.228mg 0%
Methionine 0.057mg 0.086mg 0%
Phenylalanine 0.155mg 0%
Valine 0.165mg 0%
Histidine 0.07mg 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
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more ProteinProtein +28.9%
Contains more FatsFats +68.6%
Contains more CarbsCarbs +29.7%
~equal in Water ~86.81g

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
31% 6% 64%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +1355%
Contains more Poly. FatPolyunsaturated fat +48.7%
Contains less Sat. FatSaturated fat -31.9%

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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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.