Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Maize vs Bran - In-Depth Nutrition Comparison

Compare

Significant differences between Maize and Bran

  • The amount of Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, Copper, Zinc, and Vitamin B5 in Bran is higher than in Maize.
  • Bran covers your daily Manganese needs 238% more than Maize.

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

Infographic

Maize 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
Maize
Maize
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%
Maize
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
Maize
Maize
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%
Maize
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%

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.
Maize 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 Maize 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 g Maize
Fructose 1.94g g Maize
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 Maize
Vitamin E 0.07mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 0mg Maize
Vitamin B1 0.155mg 1.17mg Bran
Vitamin B2 0.055mg 0.22mg Bran
Vitamin B3 1.77mg 0.934mg Maize
Vitamin B5 0.717mg 1.494mg Bran
Vitamin B6 0.093mg 0.165mg Bran
Folate 42µg 52µg Bran
Vitamin B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g g Bran
Saturated Fat 0.325g 1.328g Maize
Monounsaturated Fat 0.432g 2.376g Bran
Polyunsaturated fat 0.487g 2.766g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Maize
Maize vs Potato
Potato
Maize
Maize vs Cauliflower
Cauliflower
Maize
Maize vs Celery
Celery
Bran
Bran vs Oat
Oat
Bran
Bran vs Rice
Rice
Bran
Bran vs Wheat
Wheat

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Maize
46
Bran
Mineral Summary Score
18
Maize
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Maize
104%
Bran
Carbohydrates
19%
Maize
66%
Bran
Fats
6%
Maize
32%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 1.003g)
Which food is lower in glycemic index?
Maize
Maize 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. Maize - 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.