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  6. Cornmeal vs. Bran

Cornmeal vs. Bran — In-Depth Nutrition Comparison

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What are the main differences between Cornmeal and Bran?

  • Cornmeal is richer in Folate, Iron, Vitamin B1, Vitamin B3, Vitamin B2, Vitamin B6, Fiber, and Selenium, yet Bran is richer in Manganese.
  • Cornmeal's daily need coverage for Folate is 51% higher.
  • Cornmeal has 35 times more Vitamin B3 than Bran. Cornmeal has 4.968mg of Vitamin B3, while Bran has 0.144mg.

We used Cornmeal, degermed, enriched, yellow and Oat bran, cooked types in this comparison.

Infographic

Cornmeal 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.
Cornmeal
Cornmeal
5
:
5
Bran
Bran
Contains more Iron +395.5%
Contains more Potassium +54.3%
Contains more Zinc +24.5%
Contains more Copper +15.2%
Contains more Selenium +36.4%
Contains more Calcium +233.3%
Contains more Magnesium +25%
Contains more Phosphorus +20.2%
Contains less Sodium -85.7%
Contains more Manganese +454%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Iron +395.5%
Contains more Potassium +54.3%
Contains more Zinc +24.5%
Contains more Copper +15.2%
Contains more Selenium +36.4%
Contains more Calcium +233.3%
Contains more Magnesium +25%
Contains more Phosphorus +20.2%
Contains less Sodium -85.7%
Contains more Manganese +454%

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.
Cornmeal
Cornmeal
9
:
0
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B1 +244.4%
Contains more Vitamin B2 +1023.5%
Contains more Vitamin B3 +3350%
Contains more Vitamin B5 +10.6%
Contains more Vitamin B6 +628%
Contains more Folate +3383.3%
Equal in Vitamin B5 - 0.217
Cornmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
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 +244.4%
Contains more Vitamin B2 +1023.5%
Contains more Vitamin B3 +3350%
Contains more Vitamin B5 +10.6%
Contains more Vitamin B6 +628%
Contains more Folate +3383.3%
Equal in Vitamin B5 - 0.217

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cornmeal
Cornmeal
4
:
1
Bran
Bran
Contains more Protein +121.5%
Contains more Fats +103.5%
Contains more Carbs +594.5%
Contains more Water +651.3%
Equal in Other - 0.49
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 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 +121.5%
Contains more Fats +103.5%
Contains more Carbs +594.5%
Contains more Water +651.3%
Equal in Other - 0.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cornmeal
Cornmeal
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +34%
Contains more Polyunsaturated fat +144.2%
Contains less Saturated Fat -25.9%
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +34%
Contains more Polyunsaturated fat +144.2%
Contains less Saturated Fat -25.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Bran
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 ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Bran Opinion
Net carbs 75.55g 8.84g Cornmeal
Protein 7.11g 3.21g Cornmeal
Fats 1.75g 0.86g Cornmeal
Carbs 79.45g 11.44g Cornmeal
Calories 370kcal 40kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g Bran
Fiber 3.9g 2.6g Cornmeal
Calcium 3mg 10mg Bran
Iron 4.36mg 0.88mg Cornmeal
Magnesium 32mg 40mg Bran
Phosphorus 99mg 119mg Bran
Potassium 142mg 92mg Cornmeal
Sodium 7mg 1mg Bran
Zinc 0.66mg 0.53mg Cornmeal
Copper 0.076mg 0.066mg Cornmeal
Manganese 0.174mg 0.964mg Bran
Selenium 10.5µg 7.7µg Cornmeal
Vitamin A 214IU 0IU Cornmeal
Vitamin A RAE 11µg 0µg Cornmeal
Vitamin E 0.12mg Cornmeal
Vitamin B1 0.551mg 0.16mg Cornmeal
Vitamin B2 0.382mg 0.034mg Cornmeal
Vitamin B3 4.968mg 0.144mg Cornmeal
Vitamin B5 0.24mg 0.217mg Cornmeal
Vitamin B6 0.182mg 0.025mg Cornmeal
Folate 209µg 6µg Cornmeal
Tryptophan 0.038mg 0.057mg Bran
Threonine 0.172mg 0.086mg Cornmeal
Isoleucine 0.242mg 0.114mg Cornmeal
Leucine 1.006mg 0.235mg Cornmeal
Lysine 0.105mg 0.13mg Bran
Methionine 0.162mg 0.057mg Cornmeal
Phenylalanine 0.366mg 0.155mg Cornmeal
Valine 0.337mg 0.165mg Cornmeal
Histidine 0.172mg 0.07mg Cornmeal
Saturated Fat 0.22g 0.163g Bran
Monounsaturated Fat 0.39g 0.291g Cornmeal
Polyunsaturated fat 0.828g 0.339g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal 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
46%
Cornmeal
6%
Bran
Minerals Daily Need Coverage Score
37%
Cornmeal
33%
Bran

Comparison summary

Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.057g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 12)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.