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Bran vs Oatmeal - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Oatmeal
Oatmeal contains less Sugars (difference - 0.99g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 1.102g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Oatmeal
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bran Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Bran
21
Oatmeal
Mineral Summary Score
84
Bran
25
Oatmeal

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
6
:
Contains more Potassium +827.9%
Contains more Magnesium +803.8%
Contains more Copper +510.6%
Contains more Zinc +401.6%
Contains more Phosphorus +853.2%
Contains less Sodium -91.8%
Contains more Iron +10.2%
Contains more Calcium +37.9%
Contains more Potassium +827.9%
Contains more Magnesium +803.8%
Contains more Copper +510.6%
Contains more Zinc +401.6%
Contains more Phosphorus +853.2%
Contains less Sodium -91.8%
Contains more Iron +10.2%
Contains more Calcium +37.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
5
:
Contains more Vitamin E +1342.9%
Contains more Vitamin B1 +350%
Contains more Vitamin B5 +371.3%
Contains more Vitamin K +700%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +223.9%
Contains more Vitamin B6 +75.8%
Contains more Folic acid (B9) +∞%
Equal in Vitamin B2 - 0.215
Contains more Vitamin E +1342.9%
Contains more Vitamin B1 +350%
Contains more Vitamin B5 +371.3%
Contains more Vitamin K +700%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +223.9%
Contains more Vitamin B6 +75.8%
Contains more Folic acid (B9) +∞%
Equal in Vitamin B2 - 0.215

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
104%
Bran
14%
Oatmeal
Carbohydrates
66%
Bran
12%
Oatmeal
Fats
32%
Bran
6%
Oatmeal

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bran Oatmeal Opinion
Calories 246 68 Bran
Protein 17.3 2.37 Bran
Fats 7.03 1.36 Bran
Vitamin C 0 0
Carbs 66.22 11.67 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 5.96 Oatmeal
Calcium 58 80 Oatmeal
Potassium 566 61 Bran
Magnesium 235 26 Bran
Sugars 1.45 0.46 Bran
Fiber 15.4 1.7 Bran
Copper 0.403 0.066 Bran
Zinc 3.11 0.62 Bran
Starch 10.37 Oatmeal
Phosphorus 734 77 Bran
Sodium 4 49 Bran
Vitamin A 0 433 Oatmeal
Vitamin E 1.01 0.07 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.26 Bran
Vitamin B2 0.22 0.215 Bran
Vitamin B3 0.934 3.025 Oatmeal
Vitamin B5 1.494 0.317 Bran
Vitamin B6 0.165 0.29 Oatmeal
Vitamin B12 0 0
Vitamin K 3.2 0.4 Bran
Folic acid (B9) 0 39 Oatmeal
Trans Fat 0.003 Bran
Saturated Fat 1.328 0.226 Oatmeal
Monounsaturated Fat 2.376 0.391 Bran
Polyunsaturated fat 2.766 0.426 Bran
Tryptophan 0.335 0.04 Bran
Threonine 0.502 0.083 Bran
Isoleucine 0.668 0.105 Bran
Leucine 1.374 0.2 Bran
Lysine 0.76 0.135 Bran
Methionine 0.335 0.04 Bran
Phenylalanine 0.908 0.13 Bran
Valine 0.964 0.151 Bran
Histidine 0.41 0.057 Bran
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.