Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Quinoa
  5. Compare
  6. Quinoa vs. Bran

Quinoa vs. Bran — In-Depth Nutrition Comparison

Compare

Differences between quinoa and bran

  • Quinoa has more copper, folate, iron, vitamin B6, vitamin B2, magnesium, and zinc, while bran has more manganese and selenium.
  • Bran's daily need coverage for manganese is 14% higher.
  • Bran contains 7 times less folate than quinoa. Quinoa contains 42µg of folate, while bran contains 6µg.

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

Infographic

Quinoa 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.
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%
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%
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%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +52.8%
Contains more SeleniumSelenium +175%

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.
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%
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +223.5%
Contains more Vitamin B3Vitamin B3 +186.1%
Contains more Vitamin B6Vitamin B6 +392%
Contains more FolateFolate +600%
Contains more Vitamin B1Vitamin B1 +49.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +37.1%
Contains more FatsFats +123.3%
Contains more CarbsCarbs +86.2%
Contains more OtherOther +57.1%
Contains more WaterWater +17.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +81.4%
Contains more Poly. FatPolyunsaturated fat +218%
Contains less Sat. FatSaturated fat -29.4%

People also compare

Quinoa
Quinoa vs Rice
Rice
Quinoa
Quinoa vs Couscous
Couscous
Quinoa
Quinoa vs Brown rice
Brown rice
Bran
Bran vs Oats
Oats
Bran
Bran vs Rice
Rice
Bran
Bran vs Wheat
Wheat

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