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Scallion vs. Bran — In-Depth Nutrition Comparison

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A recap on the differences between scallions and bran

  • Scallions have more vitamin C, vitamin A, folate, iron, calcium, and potassium; however, bran is higher in manganese, selenium, phosphorus, and vitamin B1.
  • Bran covers your daily manganese needs 35% more than scallions.
  • The glycemic index of bran is higher.

Food varieties used in this article are Onions, spring or scallions (includes tops and bulb), raw and Oat bran, cooked.

Infographic

Scallion vs Bran 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
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%
Contains more CalciumCalcium +620%
Contains more PotassiumPotassium +200%
Contains more IronIron +68.2%
Contains more CopperCopper +25.8%
Contains more MagnesiumMagnesium +100%
Contains more ZincZinc +35.9%
Contains more PhosphorusPhosphorus +221.6%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +502.5%
Contains more SeleniumSelenium +1183.3%

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.
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 63% 0% 17% 11% 14% 18% 9.8% 4.5% 14% 0% 518% 48%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +135.3%
Contains more Vitamin B3Vitamin B3 +264.6%
Contains more Vitamin B6Vitamin B6 +144%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +966.7%
Contains more Vitamin B1Vitamin B1 +190.9%
Contains more Vitamin B5Vitamin B5 +189.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Scallion Bran DV% diff.
Vitamin K 207µg 173%
Manganese 0.16mg 0.964mg 35%
Vitamin C 18.8mg 0mg 21%
Folate 64µg 6µg 15%
Selenium 0.6µg 7.7µg 13%
Phosphorus 37mg 119mg 12%
Vitamin B1 0.055mg 0.16mg 9%
Iron 1.48mg 0.88mg 8%
Calcium 72mg 10mg 6%
Vitamin A 50µg 0µg 6%
Magnesium 20mg 40mg 5%
Potassium 276mg 92mg 5%
Vitamin E 0.55mg 4%
Vitamin B2 0.08mg 0.034mg 4%
Protein 1.83g 3.21g 3%
Vitamin B5 0.075mg 0.217mg 3%
Vitamin B6 0.061mg 0.025mg 3%
Copper 0.083mg 0.066mg 2%
Vitamin B3 0.525mg 0.144mg 2%
Polyunsaturated fat 0.074g 0.339g 2%
Fats 0.19g 0.86g 1%
Carbs 7.34g 11.44g 1%
Zinc 0.39mg 0.53mg 1%
Sodium 16mg 1mg 1%
Choline 5.7mg 1%
Saturated fat 0.032g 0.163g 1%
Monounsaturated fat 0.027g 0.291g 1%
Calories 32kcal 40kcal 0%
Protein per 100 calories 5.7g 8g N/A
Calories per 10 g protein 175kcal 125kcal N/A
Weight per 100 calories 313g 250g N/A
Net carbs 4.74g 8.84g N/A
Sugar 2.33g N/A
Fiber 2.6g 2.6g 0%
Tryptophan 0.02mg 0.057mg 0%
Threonine 0.072mg 0.086mg 0%
Isoleucine 0.077mg 0.114mg 0%
Leucine 0.109mg 0.235mg 0%
Lysine 0.091mg 0.13mg 0%
Methionine 0.02mg 0.057mg 0%
Phenylalanine 0.059mg 0.155mg 0%
Valine 0.081mg 0.165mg 0%
Histidine 0.032mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
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
Contains more OtherOther +65.3%
Contains more ProteinProtein +75.4%
Contains more FatsFats +352.6%
Contains more CarbsCarbs +55.9%
~equal in Water ~84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
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
Contains less Sat. FatSaturated fat -80.4%
Contains more Mono. FatMonounsaturated fat +977.8%
Contains more Poly. FatPolyunsaturated fat +358.1%

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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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.