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  6. Cornmeal vs. Bran raw

Cornmeal vs. Bran raw — In-Depth Nutrition Comparison

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A recap on the differences between cornmeal and bran raw

  • Cornmeal has more folate and vitamin B3; however, bran raw is higher in manganese, phosphorus, selenium, vitamin B1, magnesium, fiber, copper, and vitamin B5.
  • Bran raw covers your daily manganese needs 237% more than cornmeal.
  • Bran raw contains 5 times less vitamin B3 than cornmeal. Cornmeal contains 4.968mg of vitamin B3, while bran raw contains 0.934mg.
  • The glycemic index of cornmeal is higher.

Food varieties used in this article are Cornmeal, degermed, enriched, yellow and Oat bran, raw.

Infographic

Cornmeal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
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 MagnesiumMagnesium +634.4%
Contains more CalciumCalcium +1833.3%
Contains more PotassiumPotassium +298.6%
Contains more IronIron +24.1%
Contains more CopperCopper +430.3%
Contains more ZincZinc +371.2%
Contains more PhosphorusPhosphorus +641.4%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +3135.6%
Contains more SeleniumSelenium +330.5%

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.
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% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +73.6%
Contains more Vitamin B3Vitamin B3 +431.9%
Contains more FolateFolate +301.9%
Contains more Vitamin EVitamin E +741.7%
Contains more Vitamin B1Vitamin B1 +112.3%
Contains more Vitamin B5Vitamin B5 +522.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cornmeal Bran raw DV% diff.
Manganese 0.174mg 5.63mg 237%
Phosphorus 99mg 734mg 91%
Selenium 10.5µg 45.2µg 63%
Vitamin B1 0.551mg 1.17mg 52%
Magnesium 32mg 235mg 48%
Fiber 3.9g 15.4g 46%
Folate 209µg 52µg 39%
Copper 0.076mg 0.403mg 36%
Starch 73.3g 30%
Vitamin B3 4.968mg 0.934mg 25%
Vitamin B5 0.24mg 1.494mg 25%
Zinc 0.66mg 3.11mg 22%
Protein 7.11g 17.3g 20%
Iron 4.36mg 5.41mg 13%
Polyunsaturated fat 0.828g 2.766g 13%
Potassium 142mg 566mg 12%
Vitamin B2 0.382mg 0.22mg 12%
Fats 1.75g 7.03g 8%
Calories 370kcal 246kcal 6%
Calcium 3mg 58mg 6%
Vitamin E 0.12mg 1.01mg 6%
Saturated fat 0.22g 1.328g 5%
Monounsaturated fat 0.39g 2.376g 5%
Carbs 79.45g 66.22g 4%
Choline 8.6mg 32.2mg 4%
Vitamin K 0µg 3.2µg 3%
Vitamin A 11µg 0µg 1%
Vitamin B6 0.182mg 0.165mg 1%
Protein per 100 calories 1.9g 7g N/A
Calories per 10 g protein 520kcal 142kcal N/A
Weight per 100 calories 27g 41g N/A
Unsaturated / Saturated Fat ratio 5.5 3.9 N/A
Net carbs 75.55g 50.82g N/A
Sugar 1.61g 1.45g N/A
Sodium 7mg 4mg 0%
Tryptophan 0.038mg 0.335mg 0%
Threonine 0.172mg 0.502mg 0%
Isoleucine 0.242mg 0.668mg 0%
Leucine 1.006mg 1.374mg 0%
Lysine 0.105mg 0.76mg 0%
Methionine 0.162mg 0.335mg 0%
Phenylalanine 0.366mg 0.908mg 0%
Valine 0.337mg 0.964mg 0%
Histidine 0.172mg 0.41mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 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 +20%
Contains more WaterWater +70.7%
Contains more ProteinProtein +143.3%
Contains more FatsFats +301.7%
Contains more OtherOther +468.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 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 -83.4%
Contains more Mono. FatMonounsaturated fat +509.2%
Contains more Poly. FatPolyunsaturated fat +234.1%

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients
  2. 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.