Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bran raw
  5. Compare
  6. Bran raw vs. Cereal

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 RAE.
  • 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.

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.
Bran raw
Bran raw
8
:
2
Cereal
Cereal
Contains more Calcium +480%
Contains more Magnesium +1136.8%
Contains more Phosphorus +853.2%
Contains more Potassium +439%
Contains less Sodium -99.5%
Contains more Copper +194.2%
Contains more Manganese +612.7%
Contains more Selenium +617.5%
Contains more Iron +529.6%
Contains more Zinc +144.4%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Contains more Calcium +480%
Contains more Magnesium +1136.8%
Contains more Phosphorus +853.2%
Contains more Potassium +439%
Contains less Sodium -99.5%
Contains more Copper +194.2%
Contains more Manganese +612.7%
Contains more Selenium +617.5%
Contains more Iron +529.6%
Contains more Zinc +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.
Bran raw
Bran raw
6
:
6
Cereal
Cereal
Contains more Vitamin E +1162.5%
Contains more Vitamin B5 +561.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +437.4%
Contains more Vitamin B2 +1659.1%
Contains more Vitamin B3 +3071.3%
Contains more Vitamin B6 +3527.9%
Bran raw
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%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin E +1162.5%
Contains more Vitamin B5 +561.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +437.4%
Contains more Vitamin B2 +1659.1%
Contains more Vitamin B3 +3071.3%
Contains more Vitamin B6 +3527.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Cereal
Cereal
Contains more Protein +185.5%
Contains more Fats +550.9%
Contains more Water +73.3%
Contains more Other +30%
Contains more Carbs +31.2%
Bran raw
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
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 Protein +185.5%
Contains more Fats +550.9%
Contains more Water +73.3%
Contains more Other +30%
Contains more Carbs +31.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Cereal
Cereal
Contains more Monounsaturated Fat +1064.7%
Contains more Polyunsaturated fat +681.4%
Contains less Saturated Fat -80.4%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Contains more Monounsaturated Fat +1064.7%
Contains more Polyunsaturated fat +681.4%
Contains less Saturated 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 Opinion
Net carbs 50.82g 85.45g Cereal
Protein 17.3g 6.06g Bran raw
Fats 7.03g 1.08g Bran raw
Carbs 66.22g 86.85g Cereal
Calories 246kcal 378kcal Cereal
Fructose 0.26g Cereal
Sugar 1.45g 10.35g Bran raw
Fiber 15.4g 1.4g Bran raw
Calcium 58mg 10mg Bran raw
Iron 5.41mg 34.06mg Cereal
Magnesium 235mg 19mg Bran raw
Phosphorus 734mg 77mg Bran raw
Potassium 566mg 105mg Bran raw
Sodium 4mg 795mg Bran raw
Zinc 3.11mg 7.6mg Cereal
Copper 0.403mg 0.137mg Bran raw
Manganese 5.63mg 0.79mg Bran raw
Selenium 45.2µg 6.3µg Bran raw
Vitamin A 0IU 2792IU Cereal
Vitamin A RAE 0µg 814µg Cereal
Vitamin E 1.01mg 0.08mg Bran raw
Vitamin C 0mg 38.5mg Cereal
Vitamin B1 1.17mg 6.288mg Cereal
Vitamin B2 0.22mg 3.87mg Cereal
Vitamin B3 0.934mg 29.62mg Cereal
Vitamin B5 1.494mg 0.226mg Bran raw
Vitamin B6 0.165mg 5.986mg Cereal
Folate 52µg Bran raw
Vitamin K 3.2µg 0µg Bran raw
Tryptophan 0.335mg 0.066mg Bran raw
Threonine 0.502mg 0.241mg Bran raw
Isoleucine 0.668mg 0.26mg Bran raw
Leucine 1.374mg 0.767mg Bran raw
Lysine 0.76mg 0.113mg Bran raw
Methionine 0.335mg 0.13mg Bran raw
Phenylalanine 0.908mg 0.365mg Bran raw
Valine 0.964mg 0.344mg Bran raw
Histidine 0.41mg 0.162mg Bran raw
Saturated Fat 1.328g 0.26g Cereal
Monounsaturated Fat 2.376g 0.204g Bran raw
Polyunsaturated fat 2.766g 0.354g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Cereal
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 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
46%
Bran raw
393%
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.