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Cornmeal vs Bran - In-Depth Nutrition Comparison

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A recap on differences between Cornmeal and Bran

  • Cornmeal has more Folate, and Vitamin B3, however Bran is higher in Manganese, Phosphorus, Selenium, Vitamin B1, Magnesium, Fiber, Copper, and Vitamin B5.
  • Bran covers your daily Manganese needs 237% more than Cornmeal.
  • Bran contains 5 times less Vitamin B3 than Cornmeal. Cornmeal contains 4.968mg of Vitamin B3, while Bran contains 0.934mg.

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

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Cornmeal 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
:
8
Bran
Contains more Iron +24.1%
Contains more Calcium +1833.3%
Contains more Potassium +298.6%
Contains more Magnesium +634.4%
Contains more Copper +430.3%
Contains more Zinc +371.2%
Contains more Phosphorus +641.4%
Contains less Sodium -42.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Iron +24.1%
Contains more Calcium +1833.3%
Contains more Potassium +298.6%
Contains more Magnesium +634.4%
Contains more Copper +430.3%
Contains more Zinc +371.2%
Contains more Phosphorus +641.4%
Contains less Sodium -42.9%

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
:
4
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B2 +73.6%
Contains more Vitamin B3 +431.9%
Contains more Vitamin B6 +10.3%
Contains more Folate +301.9%
Contains more Vitamin E +741.7%
Contains more Vitamin B1 +112.3%
Contains more Vitamin B5 +522.5%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.165
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +73.6%
Contains more Vitamin B3 +431.9%
Contains more Vitamin B6 +10.3%
Contains more Folate +301.9%
Contains more Vitamin E +741.7%
Contains more Vitamin B1 +112.3%
Contains more Vitamin B5 +522.5%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.165

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
46
Cornmeal
46
Bran
Mineral Summary Score
36
Cornmeal
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
43%
Cornmeal
104%
Bran
Carbohydrates
79%
Cornmeal
66%
Bran
Fats
8%
Cornmeal
32%
Bran

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.
Cornmeal Bran
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 1.108g)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 12)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.4)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Cornmeal Bran Opinion
Calories 370 246 Cornmeal
Protein 7.11 17.3 Bran
Fats 1.75 7.03 Bran
Vitamin C 0 0
Carbs 79.45 66.22 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 5.41 Bran
Calcium 3 58 Bran
Potassium 142 566 Bran
Magnesium 32 235 Bran
Sugar 1.61 1.45 Bran
Fiber 3.9 15.4 Bran
Copper 0.076 0.403 Bran
Zinc 0.66 3.11 Bran
Starch 73.3 Cornmeal
Phosphorus 99 734 Bran
Sodium 7 4 Bran
Vitamin A 214 0 Cornmeal
Vitamin E 0.12 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.551 1.17 Bran
Vitamin B2 0.382 0.22 Cornmeal
Vitamin B3 4.968 0.934 Cornmeal
Vitamin B5 0.24 1.494 Bran
Vitamin B6 0.182 0.165 Cornmeal
Vitamin B12 0 0
Vitamin K 0 3.2 Bran
Folate 209 52 Cornmeal
Trans Fat 0 Bran
Saturated Fat 0.22 1.328 Cornmeal
Monounsaturated Fat 0.39 2.376 Bran
Polyunsaturated fat 0.828 2.766 Bran
Tryptophan 0.038 0.335 Bran
Threonine 0.172 0.502 Bran
Isoleucine 0.242 0.668 Bran
Leucine 1.006 1.374 Bran
Lysine 0.105 0.76 Bran
Methionine 0.162 0.335 Bran
Phenylalanine 0.366 0.908 Bran
Valine 0.337 0.964 Bran
Histidine 0.172 0.41 Bran
Fructose 0.17 Cornmeal

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