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  6. Bran raw vs. Porridge

Bran raw vs. Porridge — In-Depth Nutrition Comparison

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What are the main differences between bran raw and porridge?

  • Porridge has less manganese, phosphorus, vitamin B1, selenium, fiber, magnesium, copper, vitamin B5, zinc, and iron than bran raw.
  • Bran raw's daily need coverage for manganese is 245% higher.
  • Bran raw has 49 times more phosphorus than porridge. Bran raw has 734mg of phosphorus, while porridge has 15mg.

We used Oat bran, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this comparison.

Infographic

Bran raw vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +4600%
Contains more PotassiumPotassium +3437.5%
Contains more IronIron +44.7%
Contains more CopperCopper +907.5%
Contains more ZincZinc +2292.3%
Contains more PhosphorusPhosphorus +4793.3%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1514.3%
Contains more CalciumCalcium +50%

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% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Contains more Vitamin EVitamin E +4950%
Contains more Vitamin B1Vitamin B1 +2027.3%
Contains more Vitamin B2Vitamin B2 +780%
Contains more Vitamin B3Vitamin B3 +79.6%
Contains more Vitamin B5Vitamin B5 +2004.2%
Contains more Vitamin B6Vitamin B6 +1169.2%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +333.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Porridge DV% diff.
Manganese 5.63mg 0mg 245%
Phosphorus 734mg 15mg 103%
Vitamin B1 1.17mg 0.055mg 93%
Selenium 45.2µg 2.8µg 77%
Fiber 15.4g 0.5g 60%
Magnesium 235mg 5mg 55%
Copper 0.403mg 0.04mg 40%
Protein 17.3g 1.44g 32%
Vitamin B5 1.494mg 0.071mg 28%
Zinc 3.11mg 0.13mg 27%
Iron 5.41mg 3.74mg 21%
Carbs 66.22g 10.52g 19%
Polyunsaturated fat 2.766g 0.114g 18%
Potassium 566mg 16mg 16%
Vitamin B2 0.22mg 0.025mg 15%
Vitamin B6 0.165mg 0.013mg 12%
Calories 246kcal 50kcal 10%
Fats 7.03g 0.21g 10%
Folate 52µg 12µg 10%
Vitamin E 1.01mg 0.02mg 7%
Choline 32.2mg 6%
Saturated fat 1.328g 0.033g 6%
Monounsaturated fat 2.376g 0.028g 6%
Calcium 58mg 87mg 3%
Vitamin B3 0.934mg 0.52mg 3%
Vitamin K 3.2µg 0.1µg 3%
Protein per 100 calories 7g 2.9g N/A
Calories per 10 g protein 142kcal 347kcal N/A
Weight per 100 calories 41g 200g N/A
Unsaturated / Saturated Fat ratio 3.9 4.3 N/A
Net carbs 50.82g 10.02g N/A
Sugar 1.45g 0.03g N/A
Sodium 4mg 6mg 0%
Tryptophan 0.335mg 0.02mg 0%
Threonine 0.502mg 0.045mg 0%
Isoleucine 0.668mg 0.063mg 0%
Leucine 1.374mg 0.11mg 0%
Lysine 0.76mg 0.037mg 0%
Methionine 0.335mg 0.027mg 0%
Phenylalanine 0.908mg 0.078mg 0%
Valine 0.964mg 0.07mg 0%
Histidine 0.41mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1101.4%
Contains more FatsFats +3247.6%
Contains more CarbsCarbs +529.5%
Contains more OtherOther +1218.2%
Contains more WaterWater +1237.6%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +8385.7%
Contains more Poly. FatPolyunsaturated fat +2326.3%
Contains less Sat. FatSaturated fat -97.5%

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.