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Cereal vs Bran - In-Depth Nutrition Comparison

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Differences between Cereal and Bran

  • Cereal has more Vitamin B6, Vitamin B1, Iron, Vitamin B2, and Vitamin B3, while Bran has more Manganese, Phosphorus, Vitamin A RAE, Selenium, and Fiber.
  • Cereal's daily need coverage for Vitamin B6 is 448% higher.
  • Bran contains 32 times less Vitamin B3 than Cereal. Cereal contains 29.62mg of Vitamin B3, while Bran contains 0.934mg.

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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
2
:
6
Bran
Contains more Iron +529.6%
Contains more Zinc +144.4%
Contains more Calcium +480%
Contains more Magnesium +1136.8%
Contains more Phosphorus +853.2%
Contains more Potassium +439%
Contains less Sodium -99.5%
Contains more Copper +194.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Iron +529.6%
Contains more Zinc +144.4%
Contains more Calcium +480%
Contains more Magnesium +1136.8%
Contains more Phosphorus +853.2%
Contains more Potassium +439%
Contains less Sodium -99.5%
Contains more Copper +194.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
6
:
6
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +437.4%
Contains more Vitamin B2 +1659.1%
Contains more Vitamin B3 +3071.3%
Contains more Vitamin B6 +3527.9%
Contains more Vitamin E +1162.5%
Contains more Vitamin B5 +561.1%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +437.4%
Contains more Vitamin B2 +1659.1%
Contains more Vitamin B3 +3071.3%
Contains more Vitamin B6 +3527.9%
Contains more Vitamin E +1162.5%
Contains more Vitamin B5 +561.1%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Bran
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Bran Opinion
Net carbs 85.45g 50.82g Cereal
Protein 6.06g 17.3g Bran
Fats 1.08g 7.03g Bran
Carbs 86.85g 66.22g Cereal
Calories 378kcal 246kcal Cereal
Starch g g
Fructose 0.26g g Cereal
Sugar 10.35g 1.45g Bran
Fiber 1.4g 15.4g Bran
Calcium 10mg 58mg Bran
Iron 34.06mg 5.41mg Cereal
Magnesium 19mg 235mg Bran
Phosphorus 77mg 734mg Bran
Potassium 105mg 566mg Bran
Sodium 795mg 4mg Bran
Zinc 7.6mg 3.11mg Cereal
Copper 0.137mg 0.403mg Bran
Vitamin A 2792IU 0IU Cereal
Vitamin E 0.08mg 1.01mg Bran
Vitamin D IU 0IU Bran
Vitamin D µg 0µg Bran
Vitamin C 38.5mg 0mg Cereal
Vitamin B1 6.288mg 1.17mg Cereal
Vitamin B2 3.87mg 0.22mg Cereal
Vitamin B3 29.62mg 0.934mg Cereal
Vitamin B5 0.226mg 1.494mg Bran
Vitamin B6 5.986mg 0.165mg Cereal
Folate µg 52µg Bran
Vitamin B12 µg 0µg Bran
Vitamin K 0µg 3.2µg Bran
Tryptophan 0.066mg 0.335mg Bran
Threonine 0.241mg 0.502mg Bran
Isoleucine 0.26mg 0.668mg Bran
Leucine 0.767mg 1.374mg Bran
Lysine 0.113mg 0.76mg Bran
Methionine 0.13mg 0.335mg Bran
Phenylalanine 0.365mg 0.908mg Bran
Valine 0.344mg 0.964mg Bran
Histidine 0.162mg 0.41mg Bran
Cholesterol mg 0mg Cereal
Trans Fat g g
Saturated Fat 0.26g 1.328g Cereal
Monounsaturated Fat 0.204g 2.376g Bran
Polyunsaturated fat 0.354g 2.766g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
393
Cereal
46
Bran
Mineral Summary Score
212
Cereal
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
36%
Cereal
104%
Bran
Carbohydrates
87%
Cereal
66%
Bran
Fats
5%
Cereal
32%
Bran

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 1.068g)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 8.9g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 791mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 13)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bran - 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.