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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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
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Calcium
+1833.3%
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Iron
+24.1%
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Magnesium
+634.4%
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Phosphorus
+641.4%
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Potassium
+298.6%
Contains
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Sodium
-42.9%
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Zinc
+371.2%
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Copper
+430.3%
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Manganese
+3135.6%
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Selenium
+330.5%
Contains
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Calcium
+1833.3%
Contains
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Iron
+24.1%
Contains
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Magnesium
+634.4%
Contains
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Phosphorus
+641.4%
Contains
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Potassium
+298.6%
Contains
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Sodium
-42.9%
Contains
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Zinc
+371.2%
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Copper
+430.3%
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Manganese
+3135.6%
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Selenium
+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.
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Contains
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Vitamin A
+∞%
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Vitamin B2
+73.6%
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Vitamin B3
+431.9%
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Vitamin B6
+10.3%
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Folate
+301.9%
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Vitamin E
+741.7%
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Vitamin B1
+112.3%
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Vitamin B5
+522.5%
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Vitamin K
+∞%
Equal in Vitamin B6 - 0.165
Contains
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Vitamin A
+∞%
Contains
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Vitamin B2
+73.6%
Contains
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Vitamin B3
+431.9%
Contains
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Vitamin B6
+10.3%
Contains
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Folate
+301.9%
Contains
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Vitamin E
+741.7%
Contains
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Vitamin B1
+112.3%
Contains
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Vitamin B5
+522.5%
Contains
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Vitamin K
+∞%
Equal in Vitamin B6 - 0.165
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+20%
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Water
+70.7%
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Protein
+143.3%
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Fats
+301.7%
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Other
+468.6%
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Carbs
+20%
Contains
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Water
+70.7%
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Protein
+143.3%
Contains
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Fats
+301.7%
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Other
+468.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-83.4%
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Monounsaturated Fat
+509.2%
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Polyunsaturated fat
+234.1%
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Saturated Fat
-83.4%
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Monounsaturated Fat
+509.2%
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Polyunsaturated fat
+234.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 75.55g | 50.82g |
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| Protein | 7.11g | 17.3g |
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| Fats | 1.75g | 7.03g |
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| Carbs | 79.45g | 66.22g |
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| Calories | 370kcal | 246kcal |
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| Starch | 73.3g |
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| Fructose | 0.17g |
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| Sugar | 1.61g | 1.45g |
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| Fiber | 3.9g | 15.4g |
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| Calcium | 3mg | 58mg |
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| Iron | 4.36mg | 5.41mg |
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| Magnesium | 32mg | 235mg |
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| Phosphorus | 99mg | 734mg |
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| Potassium | 142mg | 566mg |
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| Sodium | 7mg | 4mg |
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| Zinc | 0.66mg | 3.11mg |
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| Copper | 0.076mg | 0.403mg |
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| Manganese | 0.174mg | 5.63mg |
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| Selenium | 10.5µg | 45.2µg |
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| Vitamin A | 214IU | 0IU |
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| Vitamin A RAE | 11µg | 0µg |
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| Vitamin E | 0.12mg | 1.01mg |
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| Vitamin B1 | 0.551mg | 1.17mg |
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| Vitamin B2 | 0.382mg | 0.22mg |
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| Vitamin B3 | 4.968mg | 0.934mg |
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| Vitamin B5 | 0.24mg | 1.494mg |
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| Vitamin B6 | 0.182mg | 0.165mg |
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| Folate | 209µg | 52µg |
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| Vitamin K | 0µg | 3.2µg |
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| Tryptophan | 0.038mg | 0.335mg |
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| Threonine | 0.172mg | 0.502mg |
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| Isoleucine | 0.242mg | 0.668mg |
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| Leucine | 1.006mg | 1.374mg |
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| Lysine | 0.105mg | 0.76mg |
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| Methionine | 0.162mg | 0.335mg |
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| Phenylalanine | 0.366mg | 0.908mg |
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| Valine | 0.337mg | 0.964mg |
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| Histidine | 0.172mg | 0.41mg |
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| Saturated Fat | 0.22g | 1.328g |
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| Monounsaturated Fat | 0.39g | 2.376g |
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| Polyunsaturated fat | 0.828g | 2.766g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
46%
Minerals Daily Need Coverage Score
37%
195%
Comparison summary
Which food is lower in Saturated Fat?
Cornmeal is lower in Saturated Fat (difference - 1.108g)
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Bran is lower in glycemic index (difference - 12)
Which food is cheaper?
Bran is cheaper (difference - $1.4)
Which food is richer in minerals?
Bran is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.