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  6. Corn raw vs. Bran

Corn raw vs. Bran — In-Depth Nutrition Comparison

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Differences between Corn raw and Bran

  • Corn raw has more Vitamin B3, Vitamin B5, Folate, Vitamin C, Potassium, and Vitamin B6, while Bran has more Manganese, and Selenium.
  • Bran's daily need coverage for Manganese is 35% higher.

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

Infographic

Corn raw vs Bran 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.
Corn raw
Corn raw
1
:
9
Bran
Bran
Contains more Potassium +193.5%
Contains more Calcium +400%
Contains more Iron +69.2%
Contains more Phosphorus +33.7%
Contains less Sodium -93.3%
Contains more Zinc +15.2%
Contains more Copper +22.2%
Contains more Manganese +491.4%
Contains more Selenium +1183.3%
Equal in Magnesium - 40
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Potassium +193.5%
Contains more Calcium +400%
Contains more Iron +69.2%
Contains more Phosphorus +33.7%
Contains less Sodium -93.3%
Contains more Zinc +15.2%
Contains more Copper +22.2%
Contains more Manganese +491.4%
Contains more Selenium +1183.3%
Equal in Magnesium - 40

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.
Corn raw
Corn raw
9
:
1
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +61.8%
Contains more Vitamin B3 +1129.2%
Contains more Vitamin B5 +230.4%
Contains more Vitamin B6 +272%
Contains more Folate +600%
Equal in Vitamin B1 - 0.16
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +61.8%
Contains more Vitamin B3 +1129.2%
Contains more Vitamin B5 +230.4%
Contains more Vitamin B6 +272%
Contains more Folate +600%
Equal in Vitamin B1 - 0.16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
4
:
1
Bran
Bran
Contains more Fats +57%
Contains more Carbs +63.5%
Contains more Other +28.6%
Contains more Water +10.5%
Equal in Protein - 3.21
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Fats +57%
Contains more Carbs +63.5%
Contains more Other +28.6%
Contains more Water +10.5%
Equal in Protein - 3.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +48.5%
Contains more Polyunsaturated fat +43.7%
Contains less Saturated Fat -49.8%
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +48.5%
Contains more Polyunsaturated fat +43.7%
Contains less Saturated Fat -49.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn raw Bran Opinion
Net carbs 16.7g 8.84g Corn raw
Protein 3.27g 3.21g Corn raw
Fats 1.35g 0.86g Corn raw
Carbs 18.7g 11.44g Corn raw
Calories 86kcal 40kcal Corn raw
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Bran
Fiber 2g 2.6g Bran
Calcium 2mg 10mg Bran
Iron 0.52mg 0.88mg Bran
Magnesium 37mg 40mg Bran
Phosphorus 89mg 119mg Bran
Potassium 270mg 92mg Corn raw
Sodium 15mg 1mg Bran
Zinc 0.46mg 0.53mg Bran
Copper 0.054mg 0.066mg Bran
Manganese 0.163mg 0.964mg Bran
Selenium 0.6µg 7.7µg Bran
Vitamin A 187IU 0IU Corn raw
Vitamin A RAE 9µg 0µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin C 6.8mg 0mg Corn raw
Vitamin B1 0.155mg 0.16mg Bran
Vitamin B2 0.055mg 0.034mg Corn raw
Vitamin B3 1.77mg 0.144mg Corn raw
Vitamin B5 0.717mg 0.217mg Corn raw
Vitamin B6 0.093mg 0.025mg Corn raw
Folate 42µg 6µg Corn raw
Vitamin K 0.3µg Corn raw
Tryptophan 0.023mg 0.057mg Bran
Threonine 0.129mg 0.086mg Corn raw
Isoleucine 0.129mg 0.114mg Corn raw
Leucine 0.348mg 0.235mg Corn raw
Lysine 0.137mg 0.13mg Corn raw
Methionine 0.067mg 0.057mg Corn raw
Phenylalanine 0.15mg 0.155mg Bran
Valine 0.185mg 0.165mg Corn raw
Histidine 0.089mg 0.07mg Corn raw
Saturated Fat 0.325g 0.163g Bran
Monounsaturated Fat 0.432g 0.291g Corn raw
Polyunsaturated fat 0.487g 0.339g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Corn raw
6%
Bran
Minerals Daily Need Coverage Score
17%
Corn raw
33%
Bran

Comparison summary

Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.162g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.2)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - 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.