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  6. Cereal vs. Bran raw

Cereal vs. Bran raw — In-Depth Nutrition Comparison

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Differences between cereal and bran raw

  • Cereal has more vitamin B6, vitamin B1, iron, vitamin B2, vitamin B3, and vitamin A, while bran raw has more manganese, phosphorus, selenium, and fiber.
  • Cereal's daily need coverage for vitamin B6 is 448% higher.
  • Bran raw has a lower glycemic index. The glycemic index of bran raw is 56, while the glycemic index of cereal is 69.

The food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Oat bran, raw.

Infographic

Cereal vs Bran raw 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.
Cereal
Cereal
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more IronIron +529.6%
Contains more ZincZinc +144.4%
Contains more MagnesiumMagnesium +1136.8%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +439%
Contains more CopperCopper +194.2%
Contains more PhosphorusPhosphorus +853.2%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +612.7%
Contains more SeleniumSelenium +617.5%

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.
Cereal
Cereal
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +437.4%
Contains more Vitamin B2Vitamin B2 +1659.1%
Contains more Vitamin B3Vitamin B3 +3071.3%
Contains more Vitamin B6Vitamin B6 +3527.9%
Contains more Vitamin EVitamin E +1162.5%
Contains more Vitamin B5Vitamin B5 +561.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cereal Bran raw DV% diff.
Vitamin B6 5.986mg 0.165mg 448%
Vitamin B1 6.288mg 1.17mg 427%
Iron 34.06mg 5.41mg 358%
Vitamin B2 3.87mg 0.22mg 281%
Manganese 0.79mg 5.63mg 210%
Vitamin B3 29.62mg 0.934mg 179%
Phosphorus 77mg 734mg 94%
Vitamin A 814µg 0µg 90%
Selenium 6.3µg 45.2µg 71%
Fiber 1.4g 15.4g 56%
Magnesium 19mg 235mg 51%
Vitamin C 38.5mg 0mg 43%
Zinc 7.6mg 3.11mg 41%
Sodium 795mg 4mg 34%
Copper 0.137mg 0.403mg 30%
Vitamin B5 0.226mg 1.494mg 25%
Protein 6.06g 17.3g 22%
Polyunsaturated fat 0.354g 2.766g 16%
Potassium 105mg 566mg 14%
Folate 52µg 13%
Fats 1.08g 7.03g 9%
Calories 378kcal 246kcal 7%
Carbs 86.85g 66.22g 7%
Vitamin E 0.08mg 1.01mg 6%
Choline 32.2mg 6%
Calcium 10mg 58mg 5%
Saturated fat 0.26g 1.328g 5%
Monounsaturated fat 0.204g 2.376g 5%
Vitamin K 0µg 3.2µg 3%
Protein per 100 calories 1.6g 7g N/A
Calories per 10 g protein 624kcal 142kcal N/A
Weight per 100 calories 26g 41g N/A
Unsaturated / Saturated Fat ratio 2.1 3.9 N/A
Net carbs 85.45g 50.82g N/A
Sugar 10.35g 1.45g N/A
Tryptophan 0.066mg 0.335mg 0%
Threonine 0.241mg 0.502mg 0%
Isoleucine 0.26mg 0.668mg 0%
Leucine 0.767mg 1.374mg 0%
Lysine 0.113mg 0.76mg 0%
Methionine 0.13mg 0.335mg 0%
Phenylalanine 0.365mg 0.908mg 0%
Valine 0.344mg 0.964mg 0%
Histidine 0.162mg 0.41mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
1
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more CarbsCarbs +31.2%
Contains more ProteinProtein +185.5%
Contains more FatsFats +550.9%
Contains more WaterWater +73.3%
Contains more OtherOther +30%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -80.4%
Contains more Mono. FatMonounsaturated fat +1064.7%
Contains more Poly. FatPolyunsaturated fat +681.4%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.