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Corn raw vs Bran - In-Depth Nutrition Comparison

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Significant differences between Corn raw and Bran

  • The amount of Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, Copper, Zinc, and Vitamin B5 in Bran is higher than in Corn raw.
  • Bran 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Corn raw
Corn raw
0
:
8
Bran
Bran
Contains more Calcium +2800%
Contains more Iron +940.4%
Contains more Magnesium +535.1%
Contains more Phosphorus +724.7%
Contains more Potassium +109.6%
Contains less Sodium -73.3%
Contains more Zinc +576.1%
Contains more Copper +646.3%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Calcium +2800%
Contains more Iron +940.4%
Contains more Magnesium +535.1%
Contains more Phosphorus +724.7%
Contains more Potassium +109.6%
Contains less Sodium -73.3%
Contains more Zinc +576.1%
Contains more Copper +646.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Corn raw
Corn raw
3
:
7
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +89.5%
Contains more Vitamin E +1342.9%
Contains more Vitamin B1 +654.8%
Contains more Vitamin B2 +300%
Contains more Vitamin B5 +108.4%
Contains more Vitamin B6 +77.4%
Contains more Folate +23.8%
Contains more Vitamin K +966.7%
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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +89.5%
Contains more Vitamin E +1342.9%
Contains more Vitamin B1 +654.8%
Contains more Vitamin B2 +300%
Contains more Vitamin B5 +108.4%
Contains more Vitamin B6 +77.4%
Contains more Folate +23.8%
Contains more Vitamin K +966.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
1
:
4
Bran
Bran
Contains more Water +1061.1%
Contains more Protein +429.1%
Contains more Fats +420.7%
Contains more Carbs +254.1%
Contains more Other +360.3%
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
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 Water +1061.1%
Contains more Protein +429.1%
Contains more Fats +420.7%
Contains more Carbs +254.1%
Contains more Other +360.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
1
:
2
Bran
Bran
Contains less Saturated Fat -75.5%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +468%
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: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -75.5%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +468%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Corn raw Bran
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Corn raw Bran Opinion
Net carbs 16.7g 50.82g Bran
Protein 3.27g 17.3g Bran
Fats 1.35g 7.03g Bran
Carbs 18.7g 66.22g Bran
Calories 86kcal 246kcal Bran
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g 1.45g Bran
Fiber 2g 15.4g Bran
Calcium 2mg 58mg Bran
Iron 0.52mg 5.41mg Bran
Magnesium 37mg 235mg Bran
Phosphorus 89mg 734mg Bran
Potassium 270mg 566mg Bran
Sodium 15mg 4mg Bran
Zinc 0.46mg 3.11mg Bran
Copper 0.054mg 0.403mg Bran
Vitamin A 187IU 0IU Corn raw
Vitamin A RAE 9µg 0µg Corn raw
Vitamin E 0.07mg 1.01mg Bran
Vitamin C 6.8mg 0mg Corn raw
Vitamin B1 0.155mg 1.17mg Bran
Vitamin B2 0.055mg 0.22mg Bran
Vitamin B3 1.77mg 0.934mg Corn raw
Vitamin B5 0.717mg 1.494mg Bran
Vitamin B6 0.093mg 0.165mg Bran
Folate 42µg 52µg Bran
Vitamin K 0.3µg 3.2µg Bran
Tryptophan 0.023mg 0.335mg Bran
Threonine 0.129mg 0.502mg Bran
Isoleucine 0.129mg 0.668mg Bran
Leucine 0.348mg 1.374mg Bran
Lysine 0.137mg 0.76mg Bran
Methionine 0.067mg 0.335mg Bran
Phenylalanine 0.15mg 0.908mg Bran
Valine 0.185mg 0.964mg Bran
Histidine 0.089mg 0.41mg Bran
Saturated Fat 0.325g 1.328g Corn raw
Monounsaturated Fat 0.432g 2.376g Bran
Polyunsaturated fat 0.487g 2.766g Bran
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
18%
Corn raw
46%
Bran
Minerals Daily Need Coverage Score
18%
Corn raw
122%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 1.003g)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 4)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 4.81g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 11mg)
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 is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.