Cereal vs. Bran — In-Depth Nutrition Comparison
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Important differences between cereal and bran
- Bran has less vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and copper.
- Cereal's daily need coverage for vitamin B1 is 511% more.
- Bran is lower in sodium.
- Cereal has a higher glycemic index than bran.
The food varieties used in the comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Oat bran, cooked.
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.
| Contains more PotassiumPotassium | +14.1% |
| Contains more IronIron | +3770.5% |
| Contains more CopperCopper | +107.6% |
| Contains more ZincZinc | +1334% |
| Contains more MagnesiumMagnesium | +110.5% |
| Contains more PhosphorusPhosphorus | +54.5% |
| Contains less SodiumSodium | -99.9% |
| Contains more ManganeseManganese | +22% |
| Contains more SeleniumSelenium | +22.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3830% |
| Contains more Vitamin B2Vitamin B2 | +11282.4% |
| Contains more Vitamin B3Vitamin B3 | +20469.4% |
| Contains more Vitamin B6Vitamin B6 | +23844% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.16mg | 511% |
| Vitamin B6 | 5.986mg | 0.025mg | 459% |
| Iron | 34.06mg | 0.88mg | 415% |
| Vitamin B2 | 3.87mg | 0.034mg | 295% |
| Vitamin B3 | 29.62mg | 0.144mg | 184% |
| Vitamin A | 814µg | 0µg | 90% |
| Zinc | 7.6mg | 0.53mg | 64% |
| Vitamin C | 38.5mg | 0mg | 43% |
| Sodium | 795mg | 1mg | 35% |
| Carbs | 86.85g | 11.44g | 25% |
| Calories | 378kcal | 40kcal | 17% |
| Manganese | 0.79mg | 0.964mg | 8% |
| Copper | 0.137mg | 0.066mg | 8% |
| Protein | 6.06g | 3.21g | 6% |
| Phosphorus | 77mg | 119mg | 6% |
| Magnesium | 19mg | 40mg | 5% |
| Fiber | 1.4g | 2.6g | 5% |
| Selenium | 6.3µg | 7.7µg | 3% |
| Folate | 6µg | 2% | |
| Vitamin E | 0.08mg | 1% | |
| Fats | 1.08g | 0.86g | 0% |
| Net carbs | 85.45g | 8.84g | N/A |
| Calcium | 10mg | 10mg | 0% |
| Potassium | 105mg | 92mg | 0% |
| Sugar | 10.35g | N/A | |
| Vitamin B5 | 0.226mg | 0.217mg | 0% |
| Saturated fat | 0.26g | 0.163g | 0% |
| Monounsaturated fat | 0.204g | 0.291g | 0% |
| Polyunsaturated fat | 0.354g | 0.339g | 0% |
| Tryptophan | 0.066mg | 0.057mg | 0% |
| Threonine | 0.241mg | 0.086mg | 0% |
| Isoleucine | 0.26mg | 0.114mg | 0% |
| Leucine | 0.767mg | 0.235mg | 0% |
| Lysine | 0.113mg | 0.13mg | 0% |
| Methionine | 0.13mg | 0.057mg | 0% |
| Phenylalanine | 0.365mg | 0.155mg | 0% |
| Valine | 0.344mg | 0.165mg | 0% |
| Histidine | 0.162mg | 0.07mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +88.8% |
| Contains more FatsFats | +25.6% |
| Contains more CarbsCarbs | +659.2% |
| Contains more OtherOther | +355.1% |
| Contains more WaterWater | +2122.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -37.3% |
| Contains more Mono. FatMonounsaturated fat | +42.6% |
~equal in
Polyunsaturated fat
~0.339g
