Spinach vs. Bran — In-Depth Nutrition Comparison
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Important differences between spinach and bran
- Spinach has more vitamin A, folate, iron, vitamin B6, vitamin B2, calcium, copper, magnesium, and potassium; however, bran has more selenium.
- Spinach's daily need coverage for vitamin A is 58% more.
- Spinach has 24 times more folate than bran. Spinach has 146µg of folate, while bran has 6µg.
- Bran has a higher glycemic index than spinach.
The food varieties used in the comparison are Spinach, cooked, boiled, drained, without salt and Oat bran, cooked.
Infographic
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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.
| Contains more MagnesiumMagnesium | +117.5% |
| Contains more CalciumCalcium | +1260% |
| Contains more PotassiumPotassium | +406.5% |
| Contains more IronIron | +305.7% |
| Contains more CopperCopper | +163.6% |
| Contains more ZincZinc | +43.4% |
| Contains more PhosphorusPhosphorus | +112.5% |
| Contains less SodiumSodium | -98.6% |
| Contains more SeleniumSelenium | +413.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +594.1% |
| Contains more Vitamin B3Vitamin B3 | +240.3% |
| Contains more Vitamin B6Vitamin B6 | +868% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2333.3% |
| Contains more Vitamin B1Vitamin B1 | +68.4% |
| Contains more Vitamin B5Vitamin B5 | +49.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 411% | |
| Vitamin A | 524µg | 0µg | 58% |
| Folate | 146µg | 6µg | 35% |
| Iron | 3.57mg | 0.88mg | 34% |
| Vitamin B6 | 0.242mg | 0.025mg | 17% |
| Vitamin B2 | 0.236mg | 0.034mg | 16% |
| Vitamin E | 2.08mg | 14% | |
| Calcium | 136mg | 10mg | 13% |
| Copper | 0.174mg | 0.066mg | 12% |
| Vitamin C | 9.8mg | 0mg | 11% |
| Magnesium | 87mg | 40mg | 11% |
| Potassium | 466mg | 92mg | 11% |
| Selenium | 1.5µg | 7.7µg | 11% |
| Phosphorus | 56mg | 119mg | 9% |
| Vitamin B1 | 0.095mg | 0.16mg | 5% |
| Choline | 19.7mg | 4% | |
| Carbs | 3.75g | 11.44g | 3% |
| Sodium | 70mg | 1mg | 3% |
| Zinc | 0.76mg | 0.53mg | 2% |
| Vitamin B3 | 0.49mg | 0.144mg | 2% |
| Polyunsaturated fat | 0.109g | 0.339g | 2% |
| Calories | 23kcal | 40kcal | 1% |
| Fats | 0.26g | 0.86g | 1% |
| Fiber | 2.4g | 2.6g | 1% |
| Manganese | 0.935mg | 0.964mg | 1% |
| Vitamin B5 | 0.145mg | 0.217mg | 1% |
| Saturated fat | 0.043g | 0.163g | 1% |
| Monounsaturated fat | 0.006g | 0.291g | 1% |
| Protein | 2.97g | 3.21g | 0% |
| Protein per 100 calories | 13g | 8g | N/A |
| Calories per 10 g protein | 77kcal | 125kcal | N/A |
| Weight per 100 calories | 435g | 250g | N/A |
| Net carbs | 1.35g | 8.84g | N/A |
| Sugar | 0.43g | N/A | |
| Tryptophan | 0.04mg | 0.057mg | 0% |
| Threonine | 0.127mg | 0.086mg | 0% |
| Isoleucine | 0.152mg | 0.114mg | 0% |
| Leucine | 0.231mg | 0.235mg | 0% |
| Lysine | 0.182mg | 0.13mg | 0% |
| Methionine | 0.055mg | 0.057mg | 0% |
| Phenylalanine | 0.134mg | 0.155mg | 0% |
| Valine | 0.168mg | 0.165mg | 0% |
| Histidine | 0.066mg | 0.07mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +230.8% |
| Contains more CarbsCarbs | +205.1% |
~equal in
Protein
~3.21g
~equal in
Water
~84g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -73.6% |
| Contains more Mono. FatMonounsaturated fat | +4750% |
| Contains more Poly. FatPolyunsaturated fat | +211% |
