Bran cereal vs. Kellogg's Special K — In-Depth Nutrition Comparison

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How are Bran cereal and Kellogg's Special K different?

Bran cereal is richer in Vitamin B6, Phosphorus, Fiber, Zinc, Copper, Magnesium, and Vitamin B2, while Kellogg's Special K is higher in Iron, Vitamin E , and Selenium.
Bran cereal covers your daily need of Vitamin B6 428% more than Kellogg's Special K.
Bran cereal contains 30 times more Magnesium than Kellogg's Special K. Bran cereal contains 362mg of Magnesium, while Kellogg's Special K contains 12mg.

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original and Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K types were used in this article.

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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.

Bran cereal

Kellogg's Special K

Contains more Calcium +1591.3%

Contains more Magnesium +2916.7%

Contains more Phosphorus +2295.8%

Contains more Potassium +1824.5%

Contains less Sodium -61.3%

Contains more Zinc +1697.1%

Contains more Copper +481%

Contains more Iron +59.1%

Contains more Selenium +484%

Bran cereal

Kellogg's Special K

Contains more Calcium +1591.3%

Contains more Magnesium +2916.7%

Contains more Phosphorus +2295.8%

Contains more Potassium +1824.5%

Contains less Sodium -61.3%

Contains more Zinc +1697.1%

Contains more Copper +481%

Contains more Iron +59.1%

Contains more Selenium +484%

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 cereal

Kellogg's Special K

Contains more Vitamin D +30.3%

Contains more Vitamin B1 +34.3%

Contains more Vitamin B2 +41.9%

Contains more Vitamin B6 +86.3%

Contains more Vitamin K +5100%

Contains more Vitamin E +1185.7%

Contains more Vitamin C +240%

Contains more Vitamin B3 +52.7%

Equal in Vitamin A - 1667

Equal in Folate - 1290

Equal in Vitamin B12 - 19.4

Bran cereal

Kellogg's Special K

Contains more Vitamin D +30.3%

Contains more Vitamin B1 +34.3%

Contains more Vitamin B2 +41.9%

Contains more Vitamin B6 +86.3%

Contains more Vitamin K +5100%

Contains more Vitamin E +1185.7%

Contains more Vitamin C +240%

Contains more Vitamin B3 +52.7%

Equal in Vitamin A - 1667

Equal in Folate - 1290

Equal in Vitamin B12 - 19.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Bran cereal

Kellogg's Special K

Contains more Fats +173.7%

Contains more Other +39.3%

Contains more Protein +35.4%

Contains more Water +41.5%

Equal in Carbs - 73.4

Bran cereal

Protein: 13.14 g

Fats: 4.9 g

Carbs: 74.24 g

Water: 2.12 g

Other: 5.6 g

Kellogg's Special K

Protein: 17.79 g

Fats: 1.79 g

Carbs: 73.4 g

Water: 3 g

Other: 4.02 g

Contains more Fats +173.7%

Contains more Other +39.3%

Contains more Protein +35.4%

Contains more Water +41.5%

Equal in Carbs - 73.4

Fat Type Comparison

Fat type breakdown side-by-side comparison

Bran cereal

Kellogg's Special K

Contains more Monounsaturated Fat +196.7%

Contains more Polyunsaturated fat +400%

Contains less Saturated Fat -63.6%

Bran cereal

Saturated Fat: 1.1 g

Monounsaturated Fat: 0.89 g

Polyunsaturated fat: 2 g

Kellogg's Special K

Saturated Fat: 0.4 g

Monounsaturated Fat: 0.3 g

Polyunsaturated fat: 0.4 g

Contains more Monounsaturated Fat +196.7%

Contains more Polyunsaturated fat +400%

Contains less Saturated Fat -63.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Saturated Fat
Lower in Sodium
Lower in Glycemic Index
Rich in minerals
Rich in vitamins
Lower in Cholesterol	Equal
Lower in price	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	44.94g	72g
Protein	13.14g	17.79g
Fats	4.9g	1.79g
Carbs	74.24g	73.4g
Calories	259kcal	377kcal
Starch	21.8g
Fructose	0.36g
Sugar	15.69g	12.69g
Fiber	29.3g	1.4g
Calcium	389mg	23mg
Iron	17.6mg	28mg
Magnesium	362mg	12mg
Phosphorus	1150mg	48mg
Potassium	1020mg	53mg
Sodium	258mg	667mg
Zinc	12.4mg	0.69mg
Copper	1.04mg	0.179mg
Manganese	7.41mg
Selenium	9.4µg	54.9µg
Vitamin A	1747IU	1667IU
Vitamin A RAE	522µg	500µg
Vitamin E	1.19mg	15.3mg
Vitamin D	170IU	134IU
Vitamin D	4.3µg	3.3µg
Vitamin C	20mg	68mg
Vitamin B1	2.27mg	1.69mg
Vitamin B2	2.71mg	1.91mg
Vitamin B3	14.8mg	22.6mg
Vitamin B5	1.06mg
Vitamin B6	12mg	6.44mg
Folate	1310µg	1290µg
Vitamin B12	18.8µg	19.4µg
Vitamin K	5.2µg	0.1µg
Tryptophan	0.22mg
Threonine	0.38mg
Isoleucine	0.35mg
Leucine	0.7mg
Lysine	0.35mg
Methionine	0.17mg
Phenylalanine	0.48mg
Valine	0.52mg
Histidine	0.28mg
Saturated Fat	1.1g	0.4g
Monounsaturated Fat	0.89g	0.3g
Polyunsaturated fat	2g	0.4g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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

664%

575%

Minerals Daily Need Coverage Score

335%

156%

Comparison summary

Which food is lower in Sugar?

Kellogg's Special K is lower in Sugar (difference - 3g)

Which food is lower in Saturated Fat?

Kellogg's Special K is lower in Saturated Fat (difference - 0.7g)

Which food contains less Sodium?

Bran cereal contains less Sodium (difference - 409mg)

Which food is lower in glycemic index?

Bran cereal is lower in glycemic index (difference - 6)

Which food is richer in minerals?

Bran cereal is relatively richer in minerals

Which food is richer in vitamins?

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 ($)