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

Groat vs. Bran — In-Depth Nutrition Comparison

Compare

Important differences between Groat and Bran

  • Bran has less Copper, Magnesium, Vitamin B3, Phosphorus, Vitamin B2, Fiber, Vitamin B5, Zinc, Iron, and Manganese.
  • Groat's daily need coverage for Copper is 115% more.
  • Groat has 49 times more Vitamin B3 than Bran. Groat has 7.02mg of Vitamin B3, while Bran has 0.144mg.

The food varieties used in the comparison are Buckwheat and Oat bran, cooked.

Infographic

Groat 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.
Groat
Groat
9
:
0
Bran
Bran
Contains more Calcium +80%
Contains more Iron +150%
Contains more Magnesium +477.5%
Contains more Phosphorus +191.6%
Contains more Potassium +400%
Contains more Zinc +352.8%
Contains more Copper +1566.7%
Contains more Manganese +34.9%
Equal in Sodium - 1
Equal in Selenium - 7.7
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +80%
Contains more Iron +150%
Contains more Magnesium +477.5%
Contains more Phosphorus +191.6%
Contains more Potassium +400%
Contains more Zinc +352.8%
Contains more Copper +1566.7%
Contains more Manganese +34.9%
Equal in Sodium - 1
Equal in Selenium - 7.7

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.
Groat
Groat
5
:
1
Bran
Bran
Contains more Vitamin B2 +1150%
Contains more Vitamin B3 +4775%
Contains more Vitamin B5 +468.2%
Contains more Vitamin B6 +740%
Contains more Folate +400%
Contains more Vitamin B1 +58.4%
Groat
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% 26% 99% 132% 74% 49% 23% 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 B2 +1150%
Contains more Vitamin B3 +4775%
Contains more Vitamin B5 +468.2%
Contains more Vitamin B6 +740%
Contains more Folate +400%
Contains more Vitamin B1 +58.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
:
1
Bran
Bran
Contains more Protein +312.8%
Contains more Fats +295.3%
Contains more Carbs +525%
Contains more Other +328.6%
Contains more Water +761.5%
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 +312.8%
Contains more Fats +295.3%
Contains more Carbs +525%
Contains more Other +328.6%
Contains more Water +761.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +257.4%
Contains more Polyunsaturated fat +206.5%
Contains less Saturated Fat -78%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +257.4%
Contains more Polyunsaturated fat +206.5%
Contains less Saturated Fat -78%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Bran Opinion
Net carbs 61.5g 8.84g Groat
Protein 13.25g 3.21g Groat
Fats 3.4g 0.86g Groat
Carbs 71.5g 11.44g Groat
Calories 343kcal 40kcal Groat
Fiber 10g 2.6g Groat
Calcium 18mg 10mg Groat
Iron 2.2mg 0.88mg Groat
Magnesium 231mg 40mg Groat
Phosphorus 347mg 119mg Groat
Potassium 460mg 92mg Groat
Sodium 1mg 1mg
Zinc 2.4mg 0.53mg Groat
Copper 1.1mg 0.066mg Groat
Manganese 1.3mg 0.964mg Groat
Selenium 8.3µg 7.7µg Groat
Vitamin B1 0.101mg 0.16mg Bran
Vitamin B2 0.425mg 0.034mg Groat
Vitamin B3 7.02mg 0.144mg Groat
Vitamin B5 1.233mg 0.217mg Groat
Vitamin B6 0.21mg 0.025mg Groat
Folate 30µg 6µg Groat
Tryptophan 0.192mg 0.057mg Groat
Threonine 0.506mg 0.086mg Groat
Isoleucine 0.498mg 0.114mg Groat
Leucine 0.832mg 0.235mg Groat
Lysine 0.672mg 0.13mg Groat
Methionine 0.172mg 0.057mg Groat
Phenylalanine 0.52mg 0.155mg Groat
Valine 0.678mg 0.165mg Groat
Histidine 0.309mg 0.07mg Groat
Saturated Fat 0.741g 0.163g Bran
Monounsaturated Fat 1.04g 0.291g Groat
Polyunsaturated fat 1.039g 0.339g Groat

Which food is preferable for your diet?

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

People also compare

Groat
Groat vs Rice
Rice
Groat
Groat vs Bulgur dry
Bulgur dry
Groat
Groat vs Wheat
Wheat
Bran
Bran vs Oat
Oat
Bran
Bran vs Rice
Rice
Bran
Bran vs Wheat
Wheat

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
33%
Groat
6%
Bran
Minerals Daily Need Coverage Score
109%
Groat
33%
Bran

Comparison summary

Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Groat
Groat is relatively richer in vitamins
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.578g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.