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Bran cereal vs. Granola — In-Depth Nutrition Comparison

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Significant differences between bran cereal and granola

  • The amount of vitamin B6, vitamin B12, iron, vitamin B2, phosphorus, vitamin B1, folate, fiber, magnesium, and copper in bran cereal is higher than in granola.
  • Bran cereal covers your daily vitamin B6 needs 609% more than granola.
  • Granola has 5 times less magnesium than bran cereal. Bran cereal has 362mg of magnesium, while granola has 68mg.

Specific food types used in this comparison are Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original and Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins.

Infographic

Bran cereal vs Granola infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 259% 117% 90% 660% 347% 338% 493% 34% 967% 51%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 9.9% 19% 139% 200% 210% 98% 34% 0% 94%
Contains more MagnesiumMagnesium +432.4%
Contains more CalciumCalcium +1078.8%
Contains more PotassiumPotassium +374.4%
Contains more IronIron +375.7%
Contains more CopperCopper +73.3%
Contains more ZincZinc +61%
Contains more PhosphorusPhosphorus +404.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +84%
~equal in Sodium ~257mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 174% 24% 65% 568% 625% 278% 64% 2769% 2350% 13% 983% 27%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 153% 49% 32% 190% 201% 191% 0% 942% 1500% 3.3% 612% 12%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +13.7%
Contains more Vitamin DVitamin D +104.8%
Contains more Vitamin B1Vitamin B1 +198.7%
Contains more Vitamin B2Vitamin B2 +211.5%
Contains more Vitamin B3Vitamin B3 +45.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +194.1%
Contains more Vitamin B12Vitamin B12 +56.7%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +60.5%
Contains more CholineCholine +118.6%
Contains more Vitamin EVitamin E +104.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 5% 74% 2% 6%
Protein: 13.14 g
Fats: 4.9 g
Carbs: 74.24 g
Water: 2.12 g
Other: 5.6 g
9% 6% 81% 4%
Protein: 8.7 g
Fats: 5.7 g
Carbs: 80.9 g
Water: 3.5 g
Other: 1.2 g
Contains more ProteinProtein +51%
Contains more OtherOther +366.7%
Contains more FatsFats +16.3%
Contains more WaterWater +65.1%
~equal in Carbs ~80.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 22% 50%
Saturated fat: Sat. Fat 1.1 g
Monounsaturated fat: Mono. Fat 0.89 g
Polyunsaturated fat: Poly. Fat 2 g
25% 46% 29%
Saturated fat: Sat. Fat 1.39 g
Monounsaturated fat: Mono. Fat 2.5 g
Polyunsaturated fat: Poly. Fat 1.6 g
Contains less Sat. FatSaturated fat -20.9%
Contains more Poly. FatPolyunsaturated fat +25%
Contains more Mono. FatMonounsaturated fat +180.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran cereal Granola DV% diff.
Vitamin B6 12mg 4.08mg 609%
Manganese 7.41mg 322%
Vitamin B12 18.8µg 12µg 283%
Iron 17.6mg 3.7mg 174%
Vitamin B2 2.71mg 0.87mg 142%
Phosphorus 1150mg 228mg 132%
Vitamin B1 2.27mg 0.76mg 126%
Folate 1310µg 816µg 124%
Fiber 29.3g 7g 89%
Magnesium 362mg 68mg 70%
Copper 1.04mg 0.6mg 49%
Zinc 12.4mg 7.7mg 43%
Calcium 389mg 33mg 36%
Vitamin B3 14.8mg 10.2mg 29%
Potassium 1020mg 215mg 24%
Vitamin B5 1.06mg 21%
Vitamin C 20mg 6mg 16%
Selenium 9.4µg 17.3µg 14%
Vitamin D 4.3µg 2.1µg 11%
Vitamin D 170IU 82IU 11%
Starch 21.8g 9%
Protein 13.14g 8.7g 9%
Vitamin E 1.19mg 2.43mg 8%
Calories 259kcal 389kcal 7%
Vitamin A 522µg 459µg 7%
Choline 49.4mg 22.6mg 5%
Monounsaturated fat 0.89g 2.5g 4%
Vitamin K 5.2µg 1.3µg 3%
Polyunsaturated fat 2g 1.6g 3%
Carbs 74.24g 80.9g 2%
Fats 4.9g 5.7g 1%
Saturated fat 1.1g 1.39g 1%
Net carbs 44.94g 73.9g N/A
Sugar 15.69g 28.3g N/A
Sodium 258mg 257mg 0%
Tryptophan 0.22mg 0%
Threonine 0.38mg 0%
Isoleucine 0.35mg 0%
Leucine 0.7mg 0%
Lysine 0.35mg 0%
Methionine 0.17mg 0%
Phenylalanine 0.48mg 0%
Valine 0.52mg 0%
Histidine 0.28mg 0%
Fructose 0.36g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran cereal Granola
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
616%
Bran cereal
300%
Granola
Minerals Daily Need Coverage Score
335%
Bran cereal
85%
Granola

Comparison summary

Which food contains less Sodium?
Granola
Granola contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Granola
Granola is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Bran cereal
Bran cereal is lower in Sugar (difference - 12.61g)
Which food is lower in Saturated fat?
Bran cereal
Bran cereal is lower in Saturated fat (difference - 0.29g)
Which food is richer in minerals?
Bran cereal
Bran cereal is relatively richer in minerals
Which food is richer in vitamins?
Bran cereal
Bran cereal is relatively richer in vitamins
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 ($)
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.