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  6. Bran raw vs. Cornmeal

Bran raw vs. Cornmeal — In-Depth Nutrition Comparison

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A recap on the differences between bran raw and cornmeal

  • Bran raw has more manganese, phosphorus, selenium, vitamin B1, magnesium, fiber, copper, and vitamin B5; however, cornmeal is higher in folate and vitamin B3.
  • Bran raw covers your daily manganese needs 237% more than cornmeal.
  • Cornmeal contains 7 times less phosphorus than bran raw. Bran raw contains 734mg of phosphorus, while cornmeal contains 99mg.
  • The glycemic index of cornmeal is higher.

Food varieties used in this article are Oat bran, raw and Cornmeal, degermed, enriched, yellow.

Infographic

Bran raw vs Cornmeal 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more MagnesiumMagnesium +634.4%
Contains more CalciumCalcium +1833.3%
Contains more PotassiumPotassium +298.6%
Contains more IronIron +24.1%
Contains more CopperCopper +430.3%
Contains more ZincZinc +371.2%
Contains more PhosphorusPhosphorus +641.4%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +3135.6%
Contains more SeleniumSelenium +330.5%

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%
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% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Contains more Vitamin EVitamin E +741.7%
Contains more Vitamin B1Vitamin B1 +112.3%
Contains more Vitamin B5Vitamin B5 +522.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +73.6%
Contains more Vitamin B3Vitamin B3 +431.9%
Contains more Vitamin B6Vitamin B6 +10.3%
Contains more FolateFolate +301.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Cornmeal DV% diff.
Manganese 5.63mg 0.174mg 237%
Phosphorus 734mg 99mg 91%
Selenium 45.2µg 10.5µg 63%
Vitamin B1 1.17mg 0.551mg 52%
Magnesium 235mg 32mg 48%
Fiber 15.4g 3.9g 46%
Folate 52µg 209µg 39%
Copper 0.403mg 0.076mg 36%
Starch 73.3g 30%
Vitamin B3 0.934mg 4.968mg 25%
Vitamin B5 1.494mg 0.24mg 25%
Zinc 3.11mg 0.66mg 22%
Protein 17.3g 7.11g 20%
Iron 5.41mg 4.36mg 13%
Polyunsaturated fat 2.766g 0.828g 13%
Potassium 566mg 142mg 12%
Vitamin B2 0.22mg 0.382mg 12%
Fats 7.03g 1.75g 8%
Calories 246kcal 370kcal 6%
Calcium 58mg 3mg 6%
Vitamin E 1.01mg 0.12mg 6%
Saturated fat 1.328g 0.22g 5%
Monounsaturated fat 2.376g 0.39g 5%
Carbs 66.22g 79.45g 4%
Choline 32.2mg 8.6mg 4%
Vitamin K 3.2µg 0µg 3%
Vitamin A 0µg 11µg 1%
Vitamin B6 0.165mg 0.182mg 1%
Protein per 100 calories 7g 1.9g N/A
Calories per 10 g protein 142kcal 520kcal N/A
Weight per 100 calories 41g 27g N/A
Unsaturated / Saturated Fat ratio 3.9 5.5 N/A
Net carbs 50.82g 75.55g N/A
Sugar 1.45g 1.61g N/A
Sodium 4mg 7mg 0%
Tryptophan 0.335mg 0.038mg 0%
Threonine 0.502mg 0.172mg 0%
Isoleucine 0.668mg 0.242mg 0%
Leucine 1.374mg 1.006mg 0%
Lysine 0.76mg 0.105mg 0%
Methionine 0.335mg 0.162mg 0%
Phenylalanine 0.908mg 0.366mg 0%
Valine 0.964mg 0.337mg 0%
Histidine 0.41mg 0.172mg 0%
Fructose 0.17g 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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more ProteinProtein +143.3%
Contains more FatsFats +301.7%
Contains more OtherOther +468.6%
Contains more CarbsCarbs +20%
Contains more WaterWater +70.7%

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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated fat +509.2%
Contains more Poly. FatPolyunsaturated fat +234.1%
Contains less Sat. FatSaturated fat -83.4%

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
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.