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Oatmeal vs. Bran — In-Depth Nutrition Comparison

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What are the differences between Oatmeal and Bran?

  • Oatmeal is higher in Iron, Vitamin B6, Vitamin B3, Vitamin A RAE, Vitamin B2, Folate, Vitamin B1, and Calcium, yet Bran is higher in Manganese, and Phosphorus.
  • Oatmeal's daily need coverage for Iron is 64% more.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Oat bran, cooked types in this article.

Infographic

Oatmeal 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.
Oatmeal
Oatmeal
3
:
6
Bran
Bran
Contains more Calcium +700%
Contains more Iron +577.3%
Contains more Zinc +17%
Contains more Magnesium +53.8%
Contains more Phosphorus +54.5%
Contains more Potassium +50.8%
Contains less Sodium -98%
Contains more Manganese +72.8%
Contains more Selenium +54%
Equal in Copper - 0.066
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +700%
Contains more Iron +577.3%
Contains more Zinc +17%
Contains more Magnesium +53.8%
Contains more Phosphorus +54.5%
Contains more Potassium +50.8%
Contains less Sodium -98%
Contains more Manganese +72.8%
Contains more Selenium +54%
Equal in Copper - 0.066

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.
Oatmeal
Oatmeal
9
:
0
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +532.4%
Contains more Vitamin B3 +2000.7%
Contains more Vitamin B5 +46.1%
Contains more Vitamin B6 +1060%
Contains more Folate +633.3%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 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 B1 +62.5%
Contains more Vitamin B2 +532.4%
Contains more Vitamin B3 +2000.7%
Contains more Vitamin B5 +46.1%
Contains more Vitamin B6 +1060%
Contains more Folate +633.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
4
:
1
Bran
Bran
Contains more Fats +58.1%
Contains more Other +16.3%
Contains more Protein +35.4%
Equal in Carbs - 11.44
Equal in Water - 84
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +58.1%
Contains more Other +16.3%
Contains more Protein +35.4%
Equal in Carbs - 11.44
Equal in Water - 84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +34.4%
Contains more Polyunsaturated fat +25.7%
Contains less Saturated Fat -27.9%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +34.4%
Contains more Polyunsaturated fat +25.7%
Contains less Saturated Fat -27.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Bran Opinion
Net carbs 9.97g 8.84g Oatmeal
Protein 2.37g 3.21g Bran
Fats 1.36g 0.86g Oatmeal
Carbs 11.67g 11.44g Oatmeal
Calories 68kcal 40kcal Oatmeal
Starch 10.37g Oatmeal
Sugar 0.46g Bran
Fiber 1.7g 2.6g Bran
Calcium 80mg 10mg Oatmeal
Iron 5.96mg 0.88mg Oatmeal
Magnesium 26mg 40mg Bran
Phosphorus 77mg 119mg Bran
Potassium 61mg 92mg Bran
Sodium 49mg 1mg Bran
Zinc 0.62mg 0.53mg Oatmeal
Copper 0.066mg 0.066mg
Manganese 0.558mg 0.964mg Bran
Selenium 5µg 7.7µg Bran
Vitamin A 433IU 0IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin B1 0.26mg 0.16mg Oatmeal
Vitamin B2 0.215mg 0.034mg Oatmeal
Vitamin B3 3.025mg 0.144mg Oatmeal
Vitamin B5 0.317mg 0.217mg Oatmeal
Vitamin B6 0.29mg 0.025mg Oatmeal
Folate 44µg 6µg Oatmeal
Vitamin K 0.4µg Oatmeal
Tryptophan 0.04mg 0.057mg Bran
Threonine 0.083mg 0.086mg Bran
Isoleucine 0.105mg 0.114mg Bran
Leucine 0.2mg 0.235mg Bran
Lysine 0.135mg 0.13mg Oatmeal
Methionine 0.04mg 0.057mg Bran
Phenylalanine 0.13mg 0.155mg Bran
Valine 0.151mg 0.165mg Bran
Histidine 0.057mg 0.07mg Bran
Trans Fat 0.003g Bran
Saturated Fat 0.226g 0.163g Bran
Monounsaturated Fat 0.391g 0.291g Oatmeal
Polyunsaturated fat 0.426g 0.339g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
27%
Oatmeal
6%
Bran
Minerals Daily Need Coverage Score
45%
Oatmeal
33%
Bran

Comparison summary

Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 23)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.