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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, Vitamin B3, and Vitamin A RAE, while Bran has more Manganese, Phosphorus, Selenium, and Fiber.
  • Cereal's daily need coverage for Vitamin B6 is 448% higher.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cereal
2
:
8
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%
Contains more Manganese +612.7%
Contains more Selenium +617.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
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%
Contains more Manganese +612.7%
Contains more Selenium +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
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
1
:
4
Bran
Contains more Carbs +31.2%
Contains more Protein +185.5%
Contains more Fats +550.9%
Contains more Water +73.3%
Contains more Other +30%
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 Carbs +31.2%
Contains more Protein +185.5%
Contains more Fats +550.9%
Contains more Water +73.3%
Contains more Other +30%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
:
2
Bran
Contains less Saturated Fat -80.4%
Contains more Monounsaturated Fat +1064.7%
Contains more Polyunsaturated fat +681.4%
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -80.4%
Contains more Monounsaturated Fat +1064.7%
Contains more Polyunsaturated fat +681.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Rich in minerals ok
Lower in price 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
Fructose 0.26g 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
Manganese 0.79mg 5.63mg Bran
Selenium 6.3µg 45.2µg Bran
Vitamin A 2792IU 0IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg 1.01mg 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 52µg 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
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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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
393%
Cereal
46%
Bran
Minerals Daily Need Coverage Score
183%
Cereal
195%
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 richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.