Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cereal vs. Bran — In-Depth Nutrition Comparison

Compare

Important differences between Cereal and Bran

  • Bran has less Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, Vitamin C, and Copper.
  • Cereal's daily need coverage for Vitamin B1 is 511% more.
  • Bran is lower in Sodium.

The food varieties used in the comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Oat bran, cooked.

Infographic

Cereal 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.
Cereal
4
:
5
Bran
Contains more Iron +3770.5%
Contains more Potassium +14.1%
Contains more Zinc +1334%
Contains more Copper +107.6%
Contains more Magnesium +110.5%
Contains more Phosphorus +54.5%
Contains less Sodium -99.9%
Contains more Manganese +22%
Contains more Selenium +22.2%
Equal in Calcium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Iron +3770.5%
Contains more Potassium +14.1%
Contains more Zinc +1334%
Contains more Copper +107.6%
Contains more Magnesium +110.5%
Contains more Phosphorus +54.5%
Contains less Sodium -99.9%
Contains more Manganese +22%
Contains more Selenium +22.2%
Equal in Calcium - 10

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.
Cereal
9
:
3
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3830%
Contains more Vitamin B2 +11282.4%
Contains more Vitamin B3 +20469.4%
Contains more Vitamin B6 +23844%
Equal in Vitamin B5 - 0.217
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3830%
Contains more Vitamin B2 +11282.4%
Contains more Vitamin B3 +20469.4%
Contains more Vitamin B6 +23844%
Equal in Vitamin B5 - 0.217

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
4
:
1
Bran
Contains more Protein +88.8%
Contains more Fats +25.6%
Contains more Carbs +659.2%
Contains more Other +355.1%
Contains more Water +2122.2%
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +88.8%
Contains more Fats +25.6%
Contains more Carbs +659.2%
Contains more Other +355.1%
Contains more Water +2122.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
:
2
Bran
Contains less Saturated Fat -37.3%
Contains more Monounsaturated Fat +42.6%
Equal in Polyunsaturated fat - 0.339
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -37.3%
Contains more Monounsaturated Fat +42.6%
Equal in Polyunsaturated fat - 0.339

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cereal Bran
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cereal Bran Opinion
Net carbs 85.45g 8.84g Cereal
Protein 6.06g 3.21g Cereal
Fats 1.08g 0.86g Cereal
Carbs 86.85g 11.44g Cereal
Calories 378kcal 40kcal Cereal
Fructose 0.26g Cereal
Sugar 10.35g Bran
Fiber 1.4g 2.6g Bran
Calcium 10mg 10mg
Iron 34.06mg 0.88mg Cereal
Magnesium 19mg 40mg Bran
Phosphorus 77mg 119mg Bran
Potassium 105mg 92mg Cereal
Sodium 795mg 1mg Bran
Zinc 7.6mg 0.53mg Cereal
Copper 0.137mg 0.066mg Cereal
Manganese 0.79mg 0.964mg Bran
Selenium 6.3µg 7.7µg Bran
Vitamin A 2792IU 0IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg Cereal
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 0.16mg Cereal
Vitamin B2 3.87mg 0.034mg Cereal
Vitamin B3 29.62mg 0.144mg Cereal
Vitamin B5 0.226mg 0.217mg Cereal
Vitamin B6 5.986mg 0.025mg Cereal
Folate 6µg Bran
Tryptophan 0.066mg 0.057mg Cereal
Threonine 0.241mg 0.086mg Cereal
Isoleucine 0.26mg 0.114mg Cereal
Leucine 0.767mg 0.235mg Cereal
Lysine 0.113mg 0.13mg Bran
Methionine 0.13mg 0.057mg Cereal
Phenylalanine 0.365mg 0.155mg Cereal
Valine 0.344mg 0.165mg Cereal
Histidine 0.162mg 0.07mg Cereal
Saturated Fat 0.26g 0.163g Bran
Monounsaturated Fat 0.204g 0.291g Bran
Polyunsaturated fat 0.354g 0.339g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
393%
Cereal
6%
Bran
Minerals Daily Need Coverage Score
183%
Cereal
33%
Bran

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 794mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.097g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 13)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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

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.