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Cornmeal vs. Bran — In-Depth Nutrition Comparison

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What are the main differences between cornmeal and bran?

  • Cornmeal is richer in folate, iron, vitamin B1, vitamin B3, vitamin B2, vitamin B6, fiber, and selenium, yet bran is richer in manganese.
  • Cornmeal's daily need coverage for folate is 51% higher.
  • Cornmeal has 35 times more vitamin B3 than bran. Cornmeal has 4.968mg of vitamin B3, while bran has 0.144mg.
  • Bran has a lower glycemic index than cornmeal.

We used Cornmeal, degermed, enriched, yellow and Oat bran, cooked types in this comparison.

Infographic

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" 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%
Bran
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more PotassiumPotassium +54.3%
Contains more IronIron +395.5%
Contains more CopperCopper +15.2%
Contains more ZincZinc +24.5%
Contains more SeleniumSelenium +36.4%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +233.3%
Contains more PhosphorusPhosphorus +20.2%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +454%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Bran
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +244.4%
Contains more Vitamin B2Vitamin B2 +1023.5%
Contains more Vitamin B3Vitamin B3 +3350%
Contains more Vitamin B6Vitamin B6 +628%
Contains more FolateFolate +3383.3%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.217mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cornmeal Bran DV% diff.
Folate 209µg 6µg 51%
Iron 4.36mg 0.88mg 44%
Manganese 0.174mg 0.964mg 34%
Vitamin B1 0.551mg 0.16mg 33%
Vitamin B3 4.968mg 0.144mg 30%
Starch 73.3g 30%
Vitamin B2 0.382mg 0.034mg 27%
Carbs 79.45g 11.44g 23%
Calories 370kcal 40kcal 17%
Vitamin B6 0.182mg 0.025mg 12%
Protein 7.11g 3.21g 8%
Selenium 10.5µg 7.7µg 5%
Fiber 3.9g 2.6g 5%
Phosphorus 99mg 119mg 3%
Polyunsaturated fat 0.828g 0.339g 3%
Magnesium 32mg 40mg 2%
Choline 8.6mg 2%
Fats 1.75g 0.86g 1%
Copper 0.076mg 0.066mg 1%
Zinc 0.66mg 0.53mg 1%
Potassium 142mg 92mg 1%
Vitamin A 11µg 0µg 1%
Vitamin E 0.12mg 1%
Calcium 3mg 10mg 1%
Net carbs 75.55g 8.84g N/A
Sugar 1.61g N/A
Sodium 7mg 1mg 0%
Vitamin B5 0.24mg 0.217mg 0%
Saturated fat 0.22g 0.163g 0%
Monounsaturated fat 0.39g 0.291g 0%
Tryptophan 0.038mg 0.057mg 0%
Threonine 0.172mg 0.086mg 0%
Isoleucine 0.242mg 0.114mg 0%
Leucine 1.006mg 0.235mg 0%
Lysine 0.105mg 0.13mg 0%
Methionine 0.162mg 0.057mg 0%
Phenylalanine 0.366mg 0.155mg 0%
Valine 0.337mg 0.165mg 0%
Histidine 0.172mg 0.07mg 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
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +121.5%
Contains more FatsFats +103.5%
Contains more CarbsCarbs +594.5%
Contains more WaterWater +651.3%
~equal in Other ~0.49g

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
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +34%
Contains more Poly. FatPolyunsaturated fat +144.2%
Contains less Sat. FatSaturated fat -25.9%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.