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Bran vs. Corn — In-Depth Nutrition Comparison

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Important differences between Bran and Corn

  • Bran has more Manganese, Selenium, Phosphorus, Vitamin B1, and Iron, however, Corn has more Vitamin B5, Vitamin B3, Vitamin B6, and Vitamin C.
  • Bran's daily need coverage for Manganese is 35% more.
  • Bran has 39 times more Selenium than Corn. Bran has 7.7µg of Selenium, while Corn has 0.2µg.

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

Infographic

Bran vs Corn 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
7
:
2
Corn
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%
Contains more Potassium +137%
Contains more Zinc +17%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
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%
Contains more Potassium +137%
Contains more Zinc +17%
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.
Bran
1
:
9
Corn
Contains more Vitamin B1 +72%
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%
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%
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%
Contains more Vitamin B1 +72%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
1
:
4
Corn
Contains more Water +14.4%
Contains more Fats +74.4%
Contains more Carbs +83.4%
Contains more Other +42.9%
Equal in Protein - 3.41
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Water +14.4%
Contains more Fats +74.4%
Contains more Carbs +83.4%
Contains more Other +42.9%
Equal in Protein - 3.41

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

People also compare

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
17%
Corn
Minerals Daily Need Coverage Score
33%
Bran
14%
Corn

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.