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Corn grain vs. Bran — In-Depth Nutrition Comparison

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How are Corn grain and Bran different?

  • Corn grain is richer in Vitamin B6, Copper, Iron, Vitamin B3, Magnesium, Fiber, Vitamin B1, Zinc, and Selenium, while Bran is higher in Manganese.
  • Corn grain covers your daily need of Vitamin B6 46% more than Bran.
  • Corn grain contains 25 times more Vitamin B3 than Bran. Corn grain contains 3.627mg of Vitamin B3, while Bran contains 0.144mg.

Corn grain, yellow and Oat bran, cooked types were used in this article.

Infographic

Corn grain 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.
Corn grain
Corn grain
7
:
3
Bran
Bran
Contains more Iron +208%
Contains more Magnesium +217.5%
Contains more Phosphorus +76.5%
Contains more Potassium +212%
Contains more Zinc +317%
Contains more Copper +375.8%
Contains more Selenium +101.3%
Contains more Calcium +42.9%
Contains less Sodium -97.1%
Contains more Manganese +98.8%
Corn grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 102% 91% 90% 26% 5% 61% 105% 64% 85%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Iron +208%
Contains more Magnesium +217.5%
Contains more Phosphorus +76.5%
Contains more Potassium +212%
Contains more Zinc +317%
Contains more Copper +375.8%
Contains more Selenium +101.3%
Contains more Calcium +42.9%
Contains less Sodium -97.1%
Contains more Manganese +98.8%

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.
Corn grain
Corn grain
9
:
0
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B1 +140.6%
Contains more Vitamin B2 +491.2%
Contains more Vitamin B3 +2418.8%
Contains more Vitamin B5 +95.4%
Contains more Vitamin B6 +2388%
Contains more Folate +216.7%
Corn grain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 10% 0% 0% 97% 47% 69% 26% 144% 15% 0% 1%
Bran
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 B1 +140.6%
Contains more Vitamin B2 +491.2%
Contains more Vitamin B3 +2418.8%
Contains more Vitamin B5 +95.4%
Contains more Vitamin B6 +2388%
Contains more Folate +216.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn grain
Corn grain
4
:
1
Bran
Bran
Contains more Protein +193.5%
Contains more Fats +451.2%
Contains more Carbs +549.1%
Contains more Other +146.9%
Contains more Water +710%
Corn grain
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
Bran
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 +193.5%
Contains more Fats +451.2%
Contains more Carbs +549.1%
Contains more Other +146.9%
Contains more Water +710%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn grain
Corn grain
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +329.9%
Contains more Polyunsaturated fat +538.1%
Contains less Saturated Fat -75.6%
Corn grain
16% 31% 53%
Saturated Fat: 0.667 g
Monounsaturated Fat: 1.251 g
Polyunsaturated fat: 2.163 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +329.9%
Contains more Polyunsaturated fat +538.1%
Contains less Saturated Fat -75.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn grain Bran Opinion
Net carbs 66.96g 8.84g Corn grain
Protein 9.42g 3.21g Corn grain
Fats 4.74g 0.86g Corn grain
Carbs 74.26g 11.44g Corn grain
Calories 365kcal 40kcal Corn grain
Sugar 0.64g Bran
Fiber 7.3g 2.6g Corn grain
Calcium 7mg 10mg Bran
Iron 2.71mg 0.88mg Corn grain
Magnesium 127mg 40mg Corn grain
Phosphorus 210mg 119mg Corn grain
Potassium 287mg 92mg Corn grain
Sodium 35mg 1mg Bran
Zinc 2.21mg 0.53mg Corn grain
Copper 0.314mg 0.066mg Corn grain
Manganese 0.485mg 0.964mg Bran
Selenium 15.5µg 7.7µg Corn grain
Vitamin A 214IU 0IU Corn grain
Vitamin A RAE 11µg 0µg Corn grain
Vitamin E 0.49mg Corn grain
Vitamin B1 0.385mg 0.16mg Corn grain
Vitamin B2 0.201mg 0.034mg Corn grain
Vitamin B3 3.627mg 0.144mg Corn grain
Vitamin B5 0.424mg 0.217mg Corn grain
Vitamin B6 0.622mg 0.025mg Corn grain
Folate 19µg 6µg Corn grain
Vitamin K 0.3µg Corn grain
Tryptophan 0.067mg 0.057mg Corn grain
Threonine 0.354mg 0.086mg Corn grain
Isoleucine 0.337mg 0.114mg Corn grain
Leucine 1.155mg 0.235mg Corn grain
Lysine 0.265mg 0.13mg Corn grain
Methionine 0.197mg 0.057mg Corn grain
Phenylalanine 0.463mg 0.155mg Corn grain
Valine 0.477mg 0.165mg Corn grain
Histidine 0.287mg 0.07mg Corn grain
Saturated Fat 0.667g 0.163g Bran
Monounsaturated Fat 1.251g 0.291g Corn grain
Polyunsaturated fat 2.163g 0.339g Corn grain

Which food is preferable for your diet?

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

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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
35%
Corn grain
6%
Bran
Minerals Daily Need Coverage Score
63%
Corn grain
33%
Bran

Comparison summary

Which food is richer in minerals?
Corn grain
Corn grain is relatively richer in minerals
Which food is lower in glycemic index?
Corn grain
Corn grain is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Corn grain
Corn grain is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 34mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.504g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.