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Bran cereal vs. Oats — In-Depth Nutrition Comparison

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How are bran cereal and oats different?

  • Bran cereal has more vitamin B6, vitamin B12, folate, vitamin B2, iron, vitamin B1, manganese, phosphorus, vitamin B3, and zinc than oats.
  • Daily need coverage for vitamin B6 for bran cereal is 914% higher.

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original and Oats are the varieties used in this article.

Infographic

Bran cereal vs Oats 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%
Oats
Oats
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more MagnesiumMagnesium +104.5%
Contains more CalciumCalcium +620.4%
Contains more PotassiumPotassium +137.8%
Contains more IronIron +272.9%
Contains more CopperCopper +66.1%
Contains more ZincZinc +212.3%
Contains more PhosphorusPhosphorus +119.9%
Contains more ManganeseManganese +50.7%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.2%

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%
Oats
Oats
1
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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +197.5%
Contains more Vitamin B2Vitamin B2 +1849.6%
Contains more Vitamin B3Vitamin B3 +1440.1%
Contains more Vitamin B6Vitamin B6 +9984%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2239.3%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +27.3%

All nutrients comparison - raw data values

Nutrient Bran cereal Oats DV% diff.
Vitamin B6 12mg 0.119mg 914%
Vitamin B12 18.8µg 0µg 783%
Folate 1310µg 56µg 314%
Vitamin B2 2.71mg 0.139mg 198%
Iron 17.6mg 4.72mg 161%
Vitamin B1 2.27mg 0.763mg 126%
Manganese 7.41mg 4.916mg 108%
Phosphorus 1150mg 523mg 90%
Vitamin B3 14.8mg 0.961mg 86%
Zinc 12.4mg 3.97mg 77%
Fiber 29.3g 10.6g 75%
Vitamin A 522µg 0µg 58%
Copper 1.04mg 0.626mg 46%
Magnesium 362mg 177mg 44%
Calcium 389mg 54mg 34%
Vitamin D 4.3µg 0µg 22%
Vitamin C 20mg 0mg 22%
Vitamin D 170IU 0IU 21%
Potassium 1020mg 429mg 17%
Selenium 9.4µg 17%
Sodium 258mg 2mg 11%
Starch 21.8g 9%
Choline 49.4mg 9%
Vitamin E 1.19mg 8%
Protein 13.14g 16.89g 8%
Calories 259kcal 389kcal 7%
Vitamin B5 1.06mg 1.349mg 6%
Vitamin K 5.2µg 4%
Polyunsaturated fat 2g 2.535g 4%
Carbs 74.24g 66.27g 3%
Fats 4.9g 6.9g 3%
Monounsaturated fat 0.89g 2.178g 3%
Saturated fat 1.1g 1.217g 1%
Net carbs 44.94g 55.67g N/A
Sugar 15.69g N/A
Tryptophan 0.22mg 0.234mg 0%
Threonine 0.38mg 0.575mg 0%
Isoleucine 0.35mg 0.694mg 0%
Leucine 0.7mg 1.284mg 0%
Lysine 0.35mg 0.701mg 0%
Methionine 0.17mg 0.312mg 0%
Phenylalanine 0.48mg 0.895mg 0%
Valine 0.52mg 0.937mg 0%
Histidine 0.28mg 0.405mg 0%
Fructose 0.36g 0%

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
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more CarbsCarbs +12%
Contains more OtherOther +225.6%
Contains more ProteinProtein +28.5%
Contains more FatsFats +40.8%
Contains more WaterWater +287.7%

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -9.6%
Contains more Mono. FatMonounsaturated fat +144.7%
Contains more Poly. FatPolyunsaturated fat +26.8%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.