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. Oatmeal

Bran raw vs. Oatmeal — In-Depth Nutrition Comparison

Compare

What are the main differences between bran raw and oatmeal?

  • Oatmeal has less manganese, phosphorus, vitamin B1, selenium, fiber, magnesium, copper, vitamin B5, zinc, and potassium than bran raw.
  • Bran raw's daily need coverage for manganese is 221% higher.
  • Bran raw has 10 times more phosphorus than oatmeal. Bran raw has 734mg of phosphorus, while oatmeal has 77mg.
  • Bran raw has a lower glycemic index than oatmeal.

We used Oat bran, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.

Infographic

Bran raw vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +803.8%
Contains more PotassiumPotassium +827.9%
Contains more CopperCopper +510.6%
Contains more ZincZinc +401.6%
Contains more PhosphorusPhosphorus +853.2%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +909%
Contains more SeleniumSelenium +804%
Contains more CalciumCalcium +37.9%
Contains more IronIron +10.2%

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% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin EVitamin E +1342.9%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B5Vitamin B5 +371.3%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +18.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +223.9%
Contains more Vitamin B6Vitamin B6 +75.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.215mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Oatmeal DV% diff.
Manganese 5.63mg 0.558mg 221%
Phosphorus 734mg 77mg 94%
Vitamin B1 1.17mg 0.26mg 76%
Selenium 45.2µg 5µg 73%
Fiber 15.4g 1.7g 55%
Magnesium 235mg 26mg 50%
Copper 0.403mg 0.066mg 37%
Protein 17.3g 2.37g 30%
Vitamin B5 1.494mg 0.317mg 24%
Zinc 3.11mg 0.62mg 23%
Carbs 66.22g 11.67g 18%
Polyunsaturated fat 2.766g 0.426g 16%
Potassium 566mg 61mg 15%
Vitamin A 0µg 130µg 14%
Vitamin B3 0.934mg 3.025mg 13%
Vitamin B6 0.165mg 0.29mg 10%
Calories 246kcal 68kcal 9%
Fats 7.03g 1.36g 9%
Iron 5.41mg 5.96mg 7%
Vitamin E 1.01mg 0.07mg 6%
Choline 32.2mg 4.7mg 5%
Saturated fat 1.328g 0.226g 5%
Monounsaturated fat 2.376g 0.391g 5%
Starch 10.37g 4%
Calcium 58mg 80mg 2%
Sodium 4mg 49mg 2%
Vitamin K 3.2µg 0.4µg 2%
Folate 52µg 44µg 2%
Protein per 100 calories 7g 3.5g N/A
Calories per 10 g protein 142kcal 287kcal N/A
Weight per 100 calories 41g 147g N/A
Unsaturated / Saturated Fat ratio 3.9 3.6 N/A
Net carbs 50.82g 9.97g N/A
Sugar 1.45g 0.46g N/A
Vitamin B2 0.22mg 0.215mg 0%
Trans fat 0.003g N/A
Tryptophan 0.335mg 0.04mg 0%
Threonine 0.502mg 0.083mg 0%
Isoleucine 0.668mg 0.105mg 0%
Leucine 1.374mg 0.2mg 0%
Lysine 0.76mg 0.135mg 0%
Methionine 0.335mg 0.04mg 0%
Phenylalanine 0.908mg 0.13mg 0%
Valine 0.964mg 0.151mg 0%
Histidine 0.41mg 0.057mg 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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +630%
Contains more FatsFats +416.9%
Contains more CarbsCarbs +467.4%
Contains more OtherOther +408.8%
Contains more WaterWater +1182.9%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +507.7%
Contains more Poly. FatPolyunsaturated fat +549.3%
Contains less Sat. FatSaturated fat -83%

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.