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  6. Bran raw vs. Oat

Bran raw vs. Oat — In-Depth Nutrition Comparison

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Differences between Bran raw and Oat

  • Bran raw has more Vitamin B1, Manganese, Phosphorus, Fiber, Magnesium, Iron, and Vitamin B2, while Oat has more Copper, and Zinc.
  • Bran raw's daily need coverage for Vitamin B1 is 34% higher.
  • Oat contains 2 times less Vitamin B2 than Bran raw. Bran raw contains 0.22mg of Vitamin B2, while Oat contains 0.139mg.

The food types used in this comparison are Oat bran, raw and Oats.

Infographic

Bran raw vs Oat 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%
Oat
Oat
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more MagnesiumMagnesium +32.8%
Contains more PotassiumPotassium +31.9%
Contains more IronIron +14.6%
Contains more PhosphorusPhosphorus +40.3%
Contains more ManganeseManganese +14.5%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +55.3%
Contains more ZincZinc +27.7%
Contains less SodiumSodium -50%
~equal in Calcium ~54mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Oat
Oat
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +58.3%
Contains more Vitamin B6Vitamin B6 +38.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.961mg
~equal in Vitamin B5 ~1.349mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~56µg

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
Oat
Oat
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more OtherOther +68.6%
Contains more WaterWater +25.5%
~equal in Protein ~16.89g
~equal in Fats ~6.9g
~equal in Carbs ~66.27g

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
Oat
Oat
1
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
~equal in Saturated Fat ~1.217g
~equal in Monounsaturated Fat ~2.178g
~equal in Polyunsaturated fat ~2.535g

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 Oat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran raw Oat Opinion
Calories 246kcal 389kcal Oat
Protein 17.3g 16.89g Bran raw
Fats 7.03g 6.9g Bran raw
Net carbs 50.82g 55.67g Oat
Carbs 66.22g 66.27g Oat
Magnesium 235mg 177mg Bran raw
Calcium 58mg 54mg Bran raw
Potassium 566mg 429mg Bran raw
Iron 5.41mg 4.72mg Bran raw
Sugar 1.45g Oat
Fiber 15.4g 10.6g Bran raw
Copper 0.403mg 0.626mg Oat
Zinc 3.11mg 3.97mg Oat
Phosphorus 734mg 523mg Bran raw
Sodium 4mg 2mg Oat
Vitamin E 1.01mg Bran raw
Manganese 5.63mg 4.916mg Bran raw
Selenium 45.2µg Bran raw
Vitamin B1 1.17mg 0.763mg Bran raw
Vitamin B2 0.22mg 0.139mg Bran raw
Vitamin B3 0.934mg 0.961mg Oat
Vitamin B5 1.494mg 1.349mg Bran raw
Vitamin B6 0.165mg 0.119mg Bran raw
Vitamin K 3.2µg Bran raw
Folate 52µg 56µg Oat
Choline 32.2mg Bran raw
Saturated Fat 1.328g 1.217g Oat
Monounsaturated Fat 2.376g 2.178g Bran raw
Polyunsaturated fat 2.766g 2.535g Bran raw
Tryptophan 0.335mg 0.234mg Bran raw
Threonine 0.502mg 0.575mg Oat
Isoleucine 0.668mg 0.694mg Oat
Leucine 1.374mg 1.284mg Bran raw
Lysine 0.76mg 0.701mg Bran raw
Methionine 0.335mg 0.312mg Bran raw
Phenylalanine 0.908mg 0.895mg Bran raw
Valine 0.964mg 0.937mg Bran raw
Histidine 0.41mg 0.405mg Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Oat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Bran raw
30%
Oat
Minerals Daily Need Coverage Score
195%
Bran raw
154%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 0.111g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 3)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.