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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.
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%
Bran
Bran
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more PotassiumPotassium +193.5%
Contains more CalciumCalcium +400%
Contains more IronIron +69.2%
Contains more CopperCopper +22.2%
Contains more ZincZinc +15.2%
Contains more PhosphorusPhosphorus +33.7%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +491.4%
Contains more SeleniumSelenium +1183.3%
~equal in Magnesium ~40mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Bran
Bran
0
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 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +61.8%
Contains more Vitamin B3Vitamin B3 +1129.2%
Contains more Vitamin B5Vitamin B5 +230.4%
Contains more Vitamin B6Vitamin B6 +272%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +600%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Bran DV% diff.
Manganese 0.163mg 0.964mg 35%
Selenium 0.6µg 7.7µg 13%
Vitamin B3 1.77mg 0.144mg 10%
Vitamin B5 0.717mg 0.217mg 10%
Folate 42µg 6µg 9%
Vitamin C 6.8mg 0mg 8%
Vitamin B6 0.093mg 0.025mg 5%
Potassium 270mg 92mg 5%
Iron 0.52mg 0.88mg 5%
Phosphorus 89mg 119mg 4%
Choline 23mg 4%
Calories 86kcal 40kcal 2%
Fructose 1.94g 2%
Vitamin B2 0.055mg 0.034mg 2%
Starch 5.7g 2%
Carbs 18.7g 11.44g 2%
Fiber 2g 2.6g 2%
Calcium 2mg 10mg 1%
Fats 1.35g 0.86g 1%
Polyunsaturated fat 0.487g 0.339g 1%
Zinc 0.46mg 0.53mg 1%
Magnesium 37mg 40mg 1%
Saturated fat 0.325g 0.163g 1%
Sodium 15mg 1mg 1%
Copper 0.054mg 0.066mg 1%
Vitamin A 9µg 0µg 1%
Protein 3.27g 3.21g 0%
Net carbs 16.7g 8.84g N/A
Sugar 6.26g N/A
Vitamin E 0.07mg 0%
Vitamin B1 0.155mg 0.16mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.432g 0.291g 0%
Tryptophan 0.023mg 0.057mg 0%
Threonine 0.129mg 0.086mg 0%
Isoleucine 0.129mg 0.114mg 0%
Leucine 0.348mg 0.235mg 0%
Lysine 0.137mg 0.13mg 0%
Methionine 0.067mg 0.057mg 0%
Phenylalanine 0.15mg 0.155mg 0%
Valine 0.185mg 0.165mg 0%
Histidine 0.089mg 0.07mg 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
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more FatsFats +57%
Contains more CarbsCarbs +63.5%
Contains more OtherOther +28.6%
Contains more WaterWater +10.5%
~equal in Protein ~3.21g

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
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +48.5%
Contains more Poly. FatPolyunsaturated fat +43.7%
Contains less Sat. FatSaturated fat -49.8%

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.