Kellogg's Special K vs. Bran cereal — In-Depth Nutrition Comparison

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How are Kellogg's Special K and Bran cereal different?

Kellogg's Special K is richer in Iron, Vitamin E , and Selenium, while Bran cereal is higher in Vitamin B6, Phosphorus, Fiber, Zinc, Copper, Magnesium, and Vitamin B2.
Bran cereal covers your daily need of Vitamin B6 428% more than Kellogg's Special K.
Kellogg's Special K contains 13 times more Vitamin E than Bran cereal. Kellogg's Special K contains 15.3mg of Vitamin E , while Bran cereal contains 1.19mg.

Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K and Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original types were used in this article.

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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.

Kellogg's Special K

Bran cereal

Contains more Iron +59.1%

Contains more Selenium +484%

Contains more Calcium +1591.3%

Contains more Magnesium +2916.7%

Contains more Phosphorus +2295.8%

Contains more Potassium +1824.5%

Contains less Sodium -61.3%

Contains more Zinc +1697.1%

Contains more Copper +481%

Kellogg's Special K

Bran cereal

Contains more Iron +59.1%

Contains more Selenium +484%

Contains more Calcium +1591.3%

Contains more Magnesium +2916.7%

Contains more Phosphorus +2295.8%

Contains more Potassium +1824.5%

Contains less Sodium -61.3%

Contains more Zinc +1697.1%

Contains more Copper +481%

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.

Kellogg's Special K

Bran cereal

Contains more Vitamin E +1185.7%

Contains more Vitamin C +240%

Contains more Vitamin B3 +52.7%

Contains more Vitamin D +30.3%

Contains more Vitamin B1 +34.3%

Contains more Vitamin B2 +41.9%

Contains more Vitamin B6 +86.3%

Contains more Vitamin K +5100%

Equal in Vitamin A - 1747

Equal in Folate - 1310

Equal in Vitamin B12 - 18.8

Kellogg's Special K

Bran cereal

Contains more Vitamin E +1185.7%

Contains more Vitamin C +240%

Contains more Vitamin B3 +52.7%

Contains more Vitamin D +30.3%

Contains more Vitamin B1 +34.3%

Contains more Vitamin B2 +41.9%

Contains more Vitamin B6 +86.3%

Contains more Vitamin K +5100%

Equal in Vitamin A - 1747

Equal in Folate - 1310

Equal in Vitamin B12 - 18.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Kellogg's Special K

Bran cereal

Contains more Protein +35.4%

Contains more Water +41.5%

Contains more Fats +173.7%

Contains more Other +39.3%

Equal in Carbs - 74.24

Kellogg's Special K

Protein: 17.79 g

Fats: 1.79 g

Carbs: 73.4 g

Water: 3 g

Other: 4.02 g

Bran cereal

Protein: 13.14 g

Fats: 4.9 g

Carbs: 74.24 g

Water: 2.12 g

Other: 5.6 g

Contains more Protein +35.4%

Contains more Water +41.5%

Contains more Fats +173.7%

Contains more Other +39.3%

Equal in Carbs - 74.24

Fat Type Comparison

Fat type breakdown side-by-side comparison

Kellogg's Special K

Bran cereal

Contains less Saturated Fat -63.6%

Contains more Monounsaturated Fat +196.7%

Contains more Polyunsaturated fat +400%

Kellogg's Special K

Saturated Fat: 0.4 g

Monounsaturated Fat: 0.3 g

Polyunsaturated fat: 0.4 g

Bran cereal

Saturated Fat: 1.1 g

Monounsaturated Fat: 0.89 g

Polyunsaturated fat: 2 g

Contains less Saturated Fat -63.6%

Contains more Monounsaturated Fat +196.7%

Contains more Polyunsaturated fat +400%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Saturated Fat
Lower in Sodium
Lower in Glycemic Index
Rich in minerals
Rich in vitamins
Lower in Cholesterol	Equal
Lower in price	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	72g	44.94g
Protein	17.79g	13.14g
Fats	1.79g	4.9g
Carbs	73.4g	74.24g
Calories	377kcal	259kcal
Starch		21.8g
Fructose		0.36g
Sugar	12.69g	15.69g
Fiber	1.4g	29.3g
Calcium	23mg	389mg
Iron	28mg	17.6mg
Magnesium	12mg	362mg
Phosphorus	48mg	1150mg
Potassium	53mg	1020mg
Sodium	667mg	258mg
Zinc	0.69mg	12.4mg
Copper	0.179mg	1.04mg
Manganese		7.41mg
Selenium	54.9µg	9.4µg
Vitamin A	1667IU	1747IU
Vitamin A RAE	500µg	522µg
Vitamin E	15.3mg	1.19mg
Vitamin D	134IU	170IU
Vitamin D	3.3µg	4.3µg
Vitamin C	68mg	20mg
Vitamin B1	1.69mg	2.27mg
Vitamin B2	1.91mg	2.71mg
Vitamin B3	22.6mg	14.8mg
Vitamin B5		1.06mg
Vitamin B6	6.44mg	12mg
Folate	1290µg	1310µg
Vitamin B12	19.4µg	18.8µg
Vitamin K	0.1µg	5.2µg
Tryptophan		0.22mg
Threonine		0.38mg
Isoleucine		0.35mg
Leucine		0.7mg
Lysine		0.35mg
Methionine		0.17mg
Phenylalanine		0.48mg
Valine		0.52mg
Histidine		0.28mg
Saturated Fat	0.4g	1.1g
Monounsaturated Fat	0.3g	0.89g
Polyunsaturated fat	0.4g	2g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
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

575%

664%

Minerals Daily Need Coverage Score

156%

335%

Comparison summary

Which food is lower in Sugar?

Kellogg's Special K is lower in Sugar (difference - 3g)

Which food is lower in Saturated Fat?

Kellogg's Special K is lower in Saturated Fat (difference - 0.7g)

Which food contains less Sodium?

Bran cereal contains less Sodium (difference - 409mg)

Which food is lower in glycemic index?

Bran cereal is lower in glycemic index (difference - 6)

Which food is richer in minerals?

Bran cereal is relatively richer in minerals

Which food is richer in vitamins?

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 ($)