Cornmeal vs. Bran raw — In-Depth Nutrition Comparison
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A recap on 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.
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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 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.
| 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 | +∞% |
| Contains more CholineCholine | +274.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 B5 | 0.24mg | 1.494mg | 25% |
| Vitamin B3 | 4.968mg | 0.934mg | 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% |
| Vitamin E | 0.12mg | 1.01mg | 6% |
| Calcium | 3mg | 58mg | 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% |
| 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
| 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
| Contains less Sat. FatSaturated fat | -83.4% |
| Contains more Mono. FatMonounsaturated fat | +509.2% |
| Contains more Poly. FatPolyunsaturated fat | +234.1% |