Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Bran raw vs. Cereal — In-Depth Nutrition Comparison

Compare

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
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 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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Cereal
6
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 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 CholineCholine +∞%
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

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
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
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%

Comparison summary table

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

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%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Bran raw
371%
Cereal
Minerals Daily Need Coverage Score
195%
Bran raw
183%
Cereal

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 1.068g)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 8.9g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 791mg)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.