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Granola vs. Bran cereal — In-Depth Nutrition Comparison

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Significant differences between Granola and Bran cereal

  • The amount of Vitamin B6, Vitamin B12, Iron, Vitamin B2, Phosphorus, Vitamin B1, Folate, Fiber, Magnesium, and Copper in Bran cereal is higher than in Granola.
  • Bran cereal covers your daily Vitamin B6 needs 609% more than Granola.

Specific food types used in this comparison are Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins and Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original.

Infographic

Granola vs Bran cereal 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 49% 9.9% 19% 139% 200% 210% 98% 34% 0% 94%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 259% 117% 90% 660% 347% 338% 493% 34% 967% 51%
Contains more SeleniumSelenium +84%
Contains more MagnesiumMagnesium +432.4%
Contains more CalciumCalcium +1078.8%
Contains more PotassiumPotassium +374.4%
Contains more IronIron +375.7%
Contains more CopperCopper +73.3%
Contains more ZincZinc +61%
Contains more PhosphorusPhosphorus +404.4%
~equal in Sodium ~258mg

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 20% 92% 49% 63% 190% 201% 191% 0% 942% 1500% 3.3% 612% 12%
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 67% 105% 24% 129% 568% 625% 278% 64% 2769% 2350% 13% 983% 27%
Contains more Vitamin E Vitamin E +104.2%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +14.1%
Contains more Vitamin DVitamin D +104.8%
Contains more Vitamin B1Vitamin B1 +198.7%
Contains more Vitamin B2Vitamin B2 +211.5%
Contains more Vitamin B3Vitamin B3 +45.1%
Contains more Vitamin B6Vitamin B6 +194.1%
Contains more Vitamin B12Vitamin B12 +56.7%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +60.5%
Contains more CholineCholine +118.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 6% 81% 4%
Protein: 8.7 g
Fats: 5.7 g
Carbs: 80.9 g
Water: 3.5 g
Other: 1.2 g
13% 5% 74% 2% 6%
Protein: 13.14 g
Fats: 4.9 g
Carbs: 74.24 g
Water: 2.12 g
Other: 5.6 g
Contains more FatsFats +16.3%
Contains more WaterWater +65.1%
Contains more ProteinProtein +51%
Contains more OtherOther +366.7%
~equal in Carbs ~74.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 46% 29%
Saturated Fat: Sat. Fat 1.39 g
Monounsaturated Fat: Mono. Fat 2.5 g
Polyunsaturated fat: Poly. Fat 1.6 g
28% 22% 50%
Saturated Fat: Sat. Fat 1.1 g
Monounsaturated Fat: Mono. Fat 0.89 g
Polyunsaturated fat: Poly. Fat 2 g
Contains more Mono. FatMonounsaturated Fat +180.9%
Contains less Sat. FatSaturated Fat -20.9%
Contains more Poly. FatPolyunsaturated fat +25%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Granola Bran cereal
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Granola Bran cereal Opinion
Calories 389kcal 259kcal Granola
Protein 8.7g 13.14g Bran cereal
Fats 5.7g 4.9g Granola
Vitamin C 6mg 20mg Bran cereal
Net carbs 73.9g 44.94g Granola
Carbs 80.9g 74.24g Granola
Vitamin D 82IU 170IU Bran cereal
Magnesium 68mg 362mg Bran cereal
Calcium 33mg 389mg Bran cereal
Potassium 215mg 1020mg Bran cereal
Iron 3.7mg 17.6mg Bran cereal
Sugar 28.3g 15.69g Bran cereal
Fiber 7g 29.3g Bran cereal
Copper 0.6mg 1.04mg Bran cereal
Zinc 7.7mg 12.4mg Bran cereal
Starch 21.8g Bran cereal
Phosphorus 228mg 1150mg Bran cereal
Sodium 257mg 258mg Granola
Vitamin A 1531IU 1747IU Bran cereal
Vitamin A RAE 459µg 522µg Bran cereal
Vitamin E 2.43mg 1.19mg Granola
Vitamin D 2.1µg 4.3µg Bran cereal
Manganese 7.41mg Bran cereal
Selenium 17.3µg 9.4µg Granola
Vitamin B1 0.76mg 2.27mg Bran cereal
Vitamin B2 0.87mg 2.71mg Bran cereal
Vitamin B3 10.2mg 14.8mg Bran cereal
Vitamin B5 1.06mg Bran cereal
Vitamin B6 4.08mg 12mg Bran cereal
Vitamin B12 12µg 18.8µg Bran cereal
Vitamin K 1.3µg 5.2µg Bran cereal
Folate 816µg 1310µg Bran cereal
Choline 22.6mg 49.4mg Bran cereal
Saturated Fat 1.39g 1.1g Bran cereal
Monounsaturated Fat 2.5g 0.89g Granola
Polyunsaturated fat 1.6g 2g Bran cereal
Tryptophan 0.22mg Bran cereal
Threonine 0.38mg Bran cereal
Isoleucine 0.35mg Bran cereal
Leucine 0.7mg Bran cereal
Lysine 0.35mg Bran cereal
Methionine 0.17mg Bran cereal
Phenylalanine 0.48mg Bran cereal
Valine 0.52mg Bran cereal
Histidine 0.28mg Bran cereal
Fructose 0.36g Bran cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Granola Bran cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
298%
Granola
615%
Bran cereal
Minerals Daily Need Coverage Score
85%
Granola
335%
Bran cereal

Comparison summary

Which food contains less Sodium?
Granola
Granola contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Granola
Granola is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Bran cereal
Bran cereal is lower in Sugar (difference - 12.61g)
Which food is lower in Saturated Fat?
Bran cereal
Bran cereal is lower in Saturated Fat (difference - 0.29g)
Which food is richer in minerals?
Bran cereal
Bran cereal is relatively richer in minerals
Which food is richer in vitamins?
Bran cereal
Bran cereal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.