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  6. Bran raw vs. Cereal

Bran raw vs. Cereal — In-Depth Nutrition Comparison

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Differences between bran raw and cereal

  • Bran raw has more manganese, phosphorus, selenium, and fiber, while cereal has more vitamin B6, vitamin B1, iron, vitamin B2, vitamin B3, and vitamin A.
  • Cereal's daily need coverage for vitamin B6 is 448% higher.
  • Cereal contains 11 times less fiber than bran raw. Bran raw contains 15.4g of fiber, while cereal contains 1.4g.
  • Bran raw has a lower glycemic index. The glycemic index of bran raw is 56, while the glycemic index of cereal is 69.

The food types used in this comparison are Oat bran, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Bran raw vs Cereal 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Cereal
Cereal
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +1136.8%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +439%
Contains more CopperCopper +194.2%
Contains more PhosphorusPhosphorus +853.2%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +612.7%
Contains more SeleniumSelenium +617.5%
Contains more IronIron +529.6%
Contains more ZincZinc +144.4%

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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Cereal
Cereal
6
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 128% 0% 271% 1.6% 1572% 893% 555% 14% 1381% 0% 0% 0%
Contains more Vitamin EVitamin E +1162.5%
Contains more Vitamin B5Vitamin B5 +561.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +437.4%
Contains more Vitamin B2Vitamin B2 +1659.1%
Contains more Vitamin B3Vitamin B3 +3071.3%
Contains more Vitamin B6Vitamin B6 +3527.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Bran raw Cereal DV% diff.
Vitamin B6 0.165mg 5.986mg 448%
Vitamin B1 1.17mg 6.288mg 427%
Iron 5.41mg 34.06mg 358%
Vitamin B2 0.22mg 3.87mg 281%
Manganese 5.63mg 0.79mg 210%
Vitamin B3 0.934mg 29.62mg 179%
Phosphorus 734mg 77mg 94%
Vitamin A 0µg 814µg 90%
Selenium 45.2µg 6.3µg 71%
Fiber 15.4g 1.4g 56%
Magnesium 235mg 19mg 51%
Vitamin C 0mg 38.5mg 43%
Zinc 3.11mg 7.6mg 41%
Sodium 4mg 795mg 34%
Copper 0.403mg 0.137mg 30%
Vitamin B5 1.494mg 0.226mg 25%
Protein 17.3g 6.06g 22%
Polyunsaturated fat 2.766g 0.354g 16%
Potassium 566mg 105mg 14%
Folate 52µg 13%
Fats 7.03g 1.08g 9%
Calories 246kcal 378kcal 7%
Carbs 66.22g 86.85g 7%
Vitamin E 1.01mg 0.08mg 6%
Choline 32.2mg 6%
Calcium 58mg 10mg 5%
Saturated fat 1.328g 0.26g 5%
Monounsaturated fat 2.376g 0.204g 5%
Vitamin K 3.2µg 0µg 3%
Protein per 100 calories 7g 1.6g N/A
Calories per 10 g protein 142kcal 624kcal N/A
Weight per 100 calories 41g 26g N/A
Unsaturated / Saturated Fat ratio 3.9 2.1 N/A
Net carbs 50.82g 85.45g N/A
Sugar 1.45g 10.35g N/A
Tryptophan 0.335mg 0.066mg 0%
Threonine 0.502mg 0.241mg 0%
Isoleucine 0.668mg 0.26mg 0%
Leucine 1.374mg 0.767mg 0%
Lysine 0.76mg 0.113mg 0%
Methionine 0.335mg 0.13mg 0%
Phenylalanine 0.908mg 0.365mg 0%
Valine 0.964mg 0.344mg 0%
Histidine 0.41mg 0.162mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Cereal
Cereal
1
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more ProteinProtein +185.5%
Contains more FatsFats +550.9%
Contains more WaterWater +73.3%
Contains more OtherOther +30%
Contains more CarbsCarbs +31.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Cereal
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains more Mono. FatMonounsaturated fat +1064.7%
Contains more Poly. FatPolyunsaturated fat +681.4%
Contains less Sat. FatSaturated fat -80.4%

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. 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.