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  6. Corn raw vs. Bran raw

Corn raw vs. Bran raw — In-Depth Nutrition Comparison

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Significant differences between corn raw and bran raw

  • The amount of manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, zinc, and vitamin B5 in bran raw is higher than in corn raw.
  • Bran raw covers your daily manganese needs 238% more than corn raw.

Specific food types used in this comparison are Corn, sweet, yellow, raw and Oat bran, raw.

Infographic

Corn raw vs Bran raw infographic
Infographic link

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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +535.1%
Contains more CalciumCalcium +2800%
Contains more PotassiumPotassium +109.6%
Contains more IronIron +940.4%
Contains more CopperCopper +646.3%
Contains more ZincZinc +576.1%
Contains more PhosphorusPhosphorus +724.7%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +3354%
Contains more SeleniumSelenium +7433.3%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +89.5%
Contains more Vitamin EVitamin E +1342.9%
Contains more Vitamin B1Vitamin B1 +654.8%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B5Vitamin B5 +108.4%
Contains more Vitamin B6Vitamin B6 +77.4%
Contains more Vitamin KVitamin K +966.7%
Contains more FolateFolate +23.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Bran raw DV% diff.
Manganese 0.163mg 5.63mg 238%
Phosphorus 89mg 734mg 92%
Vitamin B1 0.155mg 1.17mg 85%
Selenium 0.6µg 45.2µg 81%
Iron 0.52mg 5.41mg 61%
Fiber 2g 15.4g 54%
Magnesium 37mg 235mg 47%
Copper 0.054mg 0.403mg 39%
Protein 3.27g 17.3g 28%
Zinc 0.46mg 3.11mg 24%
Carbs 18.7g 66.22g 16%
Vitamin B5 0.717mg 1.494mg 16%
Polyunsaturated fat 0.487g 2.766g 15%
Vitamin B2 0.055mg 0.22mg 13%
Fats 1.35g 7.03g 9%
Potassium 270mg 566mg 9%
Calories 86kcal 246kcal 8%
Vitamin C 6.8mg 0mg 8%
Calcium 2mg 58mg 6%
Vitamin E 0.07mg 1.01mg 6%
Vitamin B6 0.093mg 0.165mg 6%
Vitamin B3 1.77mg 0.934mg 5%
Saturated fat 0.325g 1.328g 5%
Monounsaturated fat 0.432g 2.376g 5%
Folate 42µg 52µg 3%
Starch 5.7g 2%
Vitamin K 0.3µg 3.2µg 2%
Choline 23mg 32.2mg 2%
Fructose 1.94g 2%
Vitamin A 9µg 0µg 1%
Protein per 100 calories 3.8g 7g N/A
Calories per 10 g protein 263kcal 142kcal N/A
Weight per 100 calories 116g 41g N/A
Unsaturated / Saturated Fat ratio 2.8 3.9 N/A
Net carbs 16.7g 50.82g N/A
Sugar 6.26g 1.45g N/A
Sodium 15mg 4mg 0%
Tryptophan 0.023mg 0.335mg 0%
Threonine 0.129mg 0.502mg 0%
Isoleucine 0.129mg 0.668mg 0%
Leucine 0.348mg 1.374mg 0%
Lysine 0.137mg 0.76mg 0%
Methionine 0.067mg 0.335mg 0%
Phenylalanine 0.15mg 0.908mg 0%
Valine 0.185mg 0.964mg 0%
Histidine 0.089mg 0.41mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1061.1%
Contains more ProteinProtein +429.1%
Contains more FatsFats +420.7%
Contains more CarbsCarbs +254.1%
Contains more OtherOther +360.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -75.5%
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +468%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Bran raw - 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.