Bran raw vs. Oatmeal — In-Depth Nutrition Comparison
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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.
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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.
| 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.
| 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 CholineCholine | +585.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +223.9% |
| Contains more Vitamin B6Vitamin B6 | +75.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +507.7% |
| Contains more Poly. FatPolyunsaturated fat | +549.3% |
| Contains less Sat. FatSaturated fat | -83% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Monounsaturated fat | 2.376g | 0.391g | 5% |
| Choline | 32.2mg | 4.7mg | 5% |
| Saturated fat | 1.328g | 0.226g | 5% |
| Starch | 10.37g | 4% | |
| Calcium | 58mg | 80mg | 2% |
| Vitamin K | 3.2µg | 0.4µg | 2% |
| Folate | 52µg | 44µg | 2% |
| Sodium | 4mg | 49mg | 2% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
195%
45%
Comparison summary
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 0.99g)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 1.102g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Bran raw is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)