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  6. Bran raw vs. Corn raw

Bran raw vs. Corn raw — In-Depth Nutrition Comparison

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Significant differences between bran raw and corn raw

  • The amount of manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, zinc, and vitamin B5 in bran raw is higher than in corn raw.
  • Bran raw covers your daily manganese needs 238% more than corn raw.
  • Corn raw has 75 times less selenium than bran raw. Bran raw has 45.2µg of selenium, while corn raw has 0.6µg.

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

Infographic

Bran raw vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +535.1%
Contains more CalciumCalcium +2800%
Contains more PotassiumPotassium +109.6%
Contains more IronIron +940.4%
Contains more CopperCopper +646.3%
Contains more ZincZinc +576.1%
Contains more PhosphorusPhosphorus +724.7%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +3354%
Contains more SeleniumSelenium +7433.3%

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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Contains more Vitamin EVitamin E +1342.9%
Contains more Vitamin B1Vitamin B1 +654.8%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B5Vitamin B5 +108.4%
Contains more Vitamin B6Vitamin B6 +77.4%
Contains more Vitamin KVitamin K +966.7%
Contains more FolateFolate +23.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +89.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Corn raw DV% diff.
Manganese 5.63mg 0.163mg 238%
Phosphorus 734mg 89mg 92%
Vitamin B1 1.17mg 0.155mg 85%
Selenium 45.2µg 0.6µg 81%
Iron 5.41mg 0.52mg 61%
Fiber 15.4g 2g 54%
Magnesium 235mg 37mg 47%
Copper 0.403mg 0.054mg 39%
Protein 17.3g 3.27g 28%
Zinc 3.11mg 0.46mg 24%
Carbs 66.22g 18.7g 16%
Vitamin B5 1.494mg 0.717mg 16%
Polyunsaturated fat 2.766g 0.487g 15%
Vitamin B2 0.22mg 0.055mg 13%
Fats 7.03g 1.35g 9%
Potassium 566mg 270mg 9%
Calories 246kcal 86kcal 8%
Vitamin C 0mg 6.8mg 8%
Calcium 58mg 2mg 6%
Vitamin E 1.01mg 0.07mg 6%
Vitamin B6 0.165mg 0.093mg 6%
Vitamin B3 0.934mg 1.77mg 5%
Saturated fat 1.328g 0.325g 5%
Monounsaturated fat 2.376g 0.432g 5%
Folate 52µg 42µg 3%
Starch 5.7g 2%
Vitamin K 3.2µg 0.3µg 2%
Choline 32.2mg 23mg 2%
Fructose 1.94g 2%
Vitamin A 0µg 9µg 1%
Protein per 100 calories 7g 3.8g N/A
Calories per 10 g protein 142kcal 263kcal N/A
Weight per 100 calories 41g 116g N/A
Unsaturated / Saturated Fat ratio 3.9 2.8 N/A
Net carbs 50.82g 16.7g N/A
Sugar 1.45g 6.26g N/A
Sodium 4mg 15mg 0%
Tryptophan 0.335mg 0.023mg 0%
Threonine 0.502mg 0.129mg 0%
Isoleucine 0.668mg 0.129mg 0%
Leucine 1.374mg 0.348mg 0%
Lysine 0.76mg 0.137mg 0%
Methionine 0.335mg 0.067mg 0%
Phenylalanine 0.908mg 0.15mg 0%
Valine 0.964mg 0.185mg 0%
Histidine 0.41mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +429.1%
Contains more FatsFats +420.7%
Contains more CarbsCarbs +254.1%
Contains more OtherOther +360.3%
Contains more WaterWater +1061.1%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +468%
Contains less Sat. FatSaturated fat -75.5%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.