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  6. Cinnamon vs. Bran

Cinnamon vs. Bran — In-Depth Nutrition Comparison

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The main differences between Cinnamon and Bran

  • Cinnamon has more Manganese, Fiber, Calcium, Iron, Copper, Zinc, Vitamin B6, and Potassium, however, Bran has more Vitamin B1, and Selenium.
  • Daily need coverage for Manganese from Cinnamon is 717% higher.
  • Bran has 100 times less Calcium than Cinnamon. Cinnamon has 1002mg of Calcium, while Bran has 10mg.

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

Infographic

Cinnamon 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.
Cinnamon
Cinnamon
7
:
3
Bran
Bran
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%
Contains more Phosphorus +85.9%
Contains less Sodium -90%
Contains more Selenium +148.4%
Cinnamon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 301% 312% 43% 28% 39% 2% 50% 114% 2279% 17%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
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%
Contains more Phosphorus +85.9%
Contains less Sodium -90%
Contains more Selenium +148.4%

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.
Cinnamon
Cinnamon
8
:
1
Bran
Bran
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%
Contains more Vitamin B1 +627.3%
Equal in Folate - 6
Cinnamon
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%
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 C +∞%
Contains more Vitamin B2 +20.6%
Contains more Vitamin B3 +825%
Contains more Vitamin B5 +65%
Contains more Vitamin B6 +532%
Contains more Vitamin B1 +627.3%
Equal in Folate - 6

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cinnamon
Cinnamon
0
:
3
Bran
Bran
Contains less Saturated Fat -52.8%
Contains more Monounsaturated Fat +18.3%
Contains more Polyunsaturated fat +398.5%
Cinnamon
52% 37% 10%
Saturated Fat: 0.345 g
Monounsaturated Fat: 0.246 g
Polyunsaturated fat: 0.068 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 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.
Cinnamon Bran
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 Cinnamon Bran Opinion
Net carbs 27.49g 8.84g Cinnamon
Protein 3.99g 3.21g Cinnamon
Fats 1.24g 0.86g Cinnamon
Carbs 80.59g 11.44g Cinnamon
Calories 247kcal 40kcal Cinnamon
Fructose 1.11g Cinnamon
Sugar 2.17g Bran
Fiber 53.1g 2.6g Cinnamon
Calcium 1002mg 10mg Cinnamon
Iron 8.32mg 0.88mg Cinnamon
Magnesium 60mg 40mg Cinnamon
Phosphorus 64mg 119mg Bran
Potassium 431mg 92mg Cinnamon
Sodium 10mg 1mg Bran
Zinc 1.83mg 0.53mg Cinnamon
Copper 0.339mg 0.066mg Cinnamon
Manganese 17.466mg 0.964mg Cinnamon
Selenium 3.1µg 7.7µg Bran
Vitamin A 295IU 0IU Cinnamon
Vitamin A RAE 15µg 0µg Cinnamon
Vitamin E 2.32mg Cinnamon
Vitamin C 3.8mg 0mg Cinnamon
Vitamin B1 0.022mg 0.16mg Bran
Vitamin B2 0.041mg 0.034mg Cinnamon
Vitamin B3 1.332mg 0.144mg Cinnamon
Vitamin B5 0.358mg 0.217mg Cinnamon
Vitamin B6 0.158mg 0.025mg Cinnamon
Folate 6µg 6µg
Vitamin K 31.2µg Cinnamon
Tryptophan 0.049mg 0.057mg Bran
Threonine 0.136mg 0.086mg Cinnamon
Isoleucine 0.146mg 0.114mg Cinnamon
Leucine 0.253mg 0.235mg Cinnamon
Lysine 0.243mg 0.13mg Cinnamon
Methionine 0.078mg 0.057mg Cinnamon
Phenylalanine 0.146mg 0.155mg Bran
Valine 0.224mg 0.165mg Cinnamon
Histidine 0.117mg 0.07mg Cinnamon
Saturated Fat 0.345g 0.163g Bran
Monounsaturated Fat 0.246g 0.291g Bran
Polyunsaturated fat 0.068g 0.339g Bran
Omega-3 - ALA 0.011g Cinnamon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cinnamon 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
21%
Cinnamon
6%
Bran
Minerals Daily Need Coverage Score
318%
Cinnamon
33%
Bran

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. Cinnamon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171320/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.