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Bran vs. Cinnamon — In-Depth Nutrition Comparison

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The main differences between Bran and Cinnamon

  • Bran has more Vitamin B1, and Selenium, however, Cinnamon has more Manganese, Fiber, Calcium, Iron, Copper, Zinc, Vitamin B6, and Potassium.
  • Daily need coverage for Manganese from Cinnamon is 717% higher.
  • Cinnamon has 7 times less Vitamin B1 than Bran. Bran has 0.16mg of Vitamin B1, while Cinnamon has 0.022mg.

Food types used in this article are Oat bran, cooked and Spices, cinnamon, ground.

Infographic

Bran vs Cinnamon 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
3
:
Contains more Phosphorus +85.9%
Contains less Sodium -90%
Contains more Selenium +148.4%
Contains more Calcium +9920%
Contains more Iron +845.5%
Contains more Magnesium +50%
Contains more Potassium +368.5%
Contains more Zinc +245.3%
Contains more Copper +413.6%
Contains more Manganese +1711.8%
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 301% 312% 43% 28% 39% 2% 50% 114% 2279% 17%
Contains more Phosphorus +85.9%
Contains less Sodium -90%
Contains more Selenium +148.4%
Contains more Calcium +9920%
Contains more Iron +845.5%
Contains more Magnesium +50%
Contains more Potassium +368.5%
Contains more Zinc +245.3%
Contains more Copper +413.6%
Contains more Manganese +1711.8%

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
:
Contains more Vitamin B1 +627.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20.6%
Contains more Vitamin B3 +825%
Contains more Vitamin B5 +65%
Contains more Vitamin B6 +532%
Equal in Folate - 6
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 18% 47% 0% 13% 6% 10% 25% 22% 37% 5% 0% 78%
Contains more Vitamin B1 +627.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20.6%
Contains more Vitamin B3 +825%
Contains more Vitamin B5 +65%
Contains more Vitamin B6 +532%
Equal in Folate - 6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
1
:
Contains more Water +694%
Contains more Protein +24.3%
Contains more Fats +44.2%
Contains more Carbs +604.5%
Contains more Other +634.7%
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
4% 81% 11% 4%
Protein: 3.99 g
Fats: 1.24 g
Carbs: 80.59 g
Water: 10.58 g
Other: 3.6 g
Contains more Water +694%
Contains more Protein +24.3%
Contains more Fats +44.2%
Contains more Carbs +604.5%
Contains more Other +634.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
3
:
Contains less Saturated Fat -52.8%
Contains more Monounsaturated Fat +18.3%
Contains more Polyunsaturated fat +398.5%
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
52% 37% 10%
Saturated Fat: 0.345 g
Monounsaturated Fat: 0.246 g
Polyunsaturated fat: 0.068 g
Contains less Saturated Fat -52.8%
Contains more Monounsaturated Fat +18.3%
Contains more Polyunsaturated fat +398.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Cinnamon Opinion
Net carbs 8.84g 27.49g Cinnamon
Protein 3.21g 3.99g Cinnamon
Fats 0.86g 1.24g Cinnamon
Carbs 11.44g 80.59g Cinnamon
Calories 40kcal 247kcal Cinnamon
Fructose 1.11g Cinnamon
Sugar 2.17g Bran
Fiber 2.6g 53.1g Cinnamon
Calcium 10mg 1002mg Cinnamon
Iron 0.88mg 8.32mg Cinnamon
Magnesium 40mg 60mg Cinnamon
Phosphorus 119mg 64mg Bran
Potassium 92mg 431mg Cinnamon
Sodium 1mg 10mg Bran
Zinc 0.53mg 1.83mg Cinnamon
Copper 0.066mg 0.339mg Cinnamon
Manganese 0.964mg 17.466mg Cinnamon
Selenium 7.7µg 3.1µg Bran
Vitamin A 0IU 295IU Cinnamon
Vitamin A RAE 0µg 15µg Cinnamon
Vitamin E 2.32mg Cinnamon
Vitamin C 0mg 3.8mg Cinnamon
Vitamin B1 0.16mg 0.022mg Bran
Vitamin B2 0.034mg 0.041mg Cinnamon
Vitamin B3 0.144mg 1.332mg Cinnamon
Vitamin B5 0.217mg 0.358mg Cinnamon
Vitamin B6 0.025mg 0.158mg Cinnamon
Folate 6µg 6µg
Vitamin K 31.2µg Cinnamon
Tryptophan 0.057mg 0.049mg Bran
Threonine 0.086mg 0.136mg Cinnamon
Isoleucine 0.114mg 0.146mg Cinnamon
Leucine 0.235mg 0.253mg Cinnamon
Lysine 0.13mg 0.243mg Cinnamon
Methionine 0.057mg 0.078mg Cinnamon
Phenylalanine 0.155mg 0.146mg Bran
Valine 0.165mg 0.224mg Cinnamon
Histidine 0.07mg 0.117mg Cinnamon
Saturated Fat 0.163g 0.345g Bran
Monounsaturated Fat 0.291g 0.246g Bran
Polyunsaturated fat 0.339g 0.068g Bran
Omega-3 - ALA 0.011g Cinnamon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Cinnamon
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
21%
Cinnamon
Minerals Daily Need Coverage Score
33%
Bran
318%
Cinnamon

Comparison summary

Which food is richer in minerals?
Cinnamon
Cinnamon is relatively richer in minerals
Which food is richer in vitamins?
Cinnamon
Cinnamon is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 2.17g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.182g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 56)
Which food is cheaper?
Bran
Bran is cheaper (difference - $4)
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. Cinnamon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171320/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.