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  6. Corn vs. Bran

Corn vs. Bran — In-Depth Nutrition Comparison

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Important differences between Corn and Bran

  • Corn has more Vitamin B5, Vitamin B3, Vitamin B6, and Vitamin C, however, Bran has more Manganese, Selenium, Phosphorus, Vitamin B1, and Iron.
  • Bran's daily need coverage for Manganese is 35% more.

The food varieties used in the comparison are Corn, sweet, yellow, cooked, boiled, drained, without salt and Oat bran, cooked.

Infographic

Corn 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
Corn
2
:
7
Bran
Bran
Contains more Potassium +137%
Contains more Zinc +17%
Contains more Calcium +233.3%
Contains more Iron +95.6%
Contains more Magnesium +53.8%
Contains more Phosphorus +54.5%
Contains more Copper +34.7%
Contains more Manganese +477.2%
Contains more Selenium +3750%
Equal in Sodium - 1
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Potassium +137%
Contains more Zinc +17%
Contains more Calcium +233.3%
Contains more Iron +95.6%
Contains more Magnesium +53.8%
Contains more Phosphorus +54.5%
Contains more Copper +34.7%
Contains more Manganese +477.2%
Contains more Selenium +3750%
Equal in Sodium - 1

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
Corn
9
:
1
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +67.6%
Contains more Vitamin B3 +1068.8%
Contains more Vitamin B5 +265%
Contains more Vitamin B6 +456%
Contains more Folate +283.3%
Contains more Vitamin B1 +72%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 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 C +∞%
Contains more Vitamin B2 +67.6%
Contains more Vitamin B3 +1068.8%
Contains more Vitamin B5 +265%
Contains more Vitamin B6 +456%
Contains more Folate +283.3%
Contains more Vitamin B1 +72%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
4
:
1
Bran
Bran
Contains more Fats +74.4%
Contains more Carbs +83.4%
Contains more Other +42.9%
Contains more Water +14.4%
Equal in Protein - 3.21
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 Fats +74.4%
Contains more Carbs +83.4%
Contains more Other +42.9%
Contains more Water +14.4%
Equal in Protein - 3.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +28.5%
Contains more Polyunsaturated fat +77.9%
Contains less Saturated Fat -17.3%
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +28.5%
Contains more Polyunsaturated fat +77.9%
Contains less Saturated Fat -17.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn Bran Opinion
Net carbs 18.58g 8.84g Corn
Protein 3.41g 3.21g Corn
Fats 1.5g 0.86g Corn
Carbs 20.98g 11.44g Corn
Calories 96kcal 40kcal Corn
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g Bran
Fiber 2.4g 2.6g Bran
Calcium 3mg 10mg Bran
Iron 0.45mg 0.88mg Bran
Magnesium 26mg 40mg Bran
Phosphorus 77mg 119mg Bran
Potassium 218mg 92mg Corn
Sodium 1mg 1mg
Zinc 0.62mg 0.53mg Corn
Copper 0.049mg 0.066mg Bran
Manganese 0.167mg 0.964mg Bran
Selenium 0.2µg 7.7µg Bran
Vitamin A 263IU 0IU Corn
Vitamin A RAE 13µg 0µg Corn
Vitamin E 0.09mg Corn
Vitamin C 5.5mg 0mg Corn
Vitamin B1 0.093mg 0.16mg Bran
Vitamin B2 0.057mg 0.034mg Corn
Vitamin B3 1.683mg 0.144mg Corn
Vitamin B5 0.792mg 0.217mg Corn
Vitamin B6 0.139mg 0.025mg Corn
Folate 23µg 6µg Corn
Vitamin K 0.4µg Corn
Tryptophan 0.023mg 0.057mg Bran
Threonine 0.133mg 0.086mg Corn
Isoleucine 0.133mg 0.114mg Corn
Leucine 0.358mg 0.235mg Corn
Lysine 0.141mg 0.13mg Corn
Methionine 0.069mg 0.057mg Corn
Phenylalanine 0.155mg 0.155mg
Valine 0.191mg 0.165mg Corn
Histidine 0.091mg 0.07mg Corn
Saturated Fat 0.197g 0.163g Bran
Monounsaturated Fat 0.374g 0.291g Corn
Polyunsaturated fat 0.603g 0.339g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn 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
17%
Corn
6%
Bran
Minerals Daily Need Coverage Score
14%
Corn
33%
Bran

Comparison summary

Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Corn
Corn is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 4.54g)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.034g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.2)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.