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  6. Bran vs. Groat

Bran vs. Groat — In-Depth Nutrition Comparison

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Important differences between Bran and Groat

  • 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.

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

Infographic

Bran vs Groat 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.
Bran
Bran
0
:
9
Groat
Groat
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 - 8.3
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
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 - 8.3

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.
Bran
Bran
1
:
5
Groat
Groat
Contains more Vitamin B1 +58.4%
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%
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%
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%
Contains more Vitamin B1 +58.4%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
:
4
Groat
Groat
Contains more Water +761.5%
Contains more Protein +312.8%
Contains more Fats +295.3%
Contains more Carbs +525%
Contains more Other +328.6%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
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
Contains more Water +761.5%
Contains more Protein +312.8%
Contains more Fats +295.3%
Contains more Carbs +525%
Contains more Other +328.6%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Groat
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
6%
Bran
33%
Groat
Minerals Daily Need Coverage Score
33%
Bran
109%
Groat

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.