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Bran vs Cereal - In-Depth Nutrition Comparison

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Differences between Bran and Cereal

  • Bran has more Manganese, Phosphorus, Selenium, and Fiber, while Cereal has more Vitamin B6, Vitamin B1, Iron, Vitamin B2, Vitamin B3, and Vitamin A RAE.
  • Cereal's daily need coverage for Vitamin B6 is 448% higher.
  • Cereal contains 11 times less Fiber than Bran. Bran contains 15.4g of Fiber, while Cereal contains 1.4g.

The food types used in this comparison are Oat bran, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Bran vs Cereal infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
6
:
2
Cereal
Contains more Calcium +480%
Contains more Magnesium +1136.8%
Contains more Phosphorus +853.2%
Contains more Potassium +439%
Contains less Sodium -99.5%
Contains more Copper +194.2%
Contains more Iron +529.6%
Contains more Zinc +144.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Contains more Calcium +480%
Contains more Magnesium +1136.8%
Contains more Phosphorus +853.2%
Contains more Potassium +439%
Contains less Sodium -99.5%
Contains more Copper +194.2%
Contains more Iron +529.6%
Contains more Zinc +144.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
6
:
6
Cereal
Contains more Vitamin E +1162.5%
Contains more Vitamin B5 +561.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +437.4%
Contains more Vitamin B2 +1659.1%
Contains more Vitamin B3 +3071.3%
Contains more Vitamin B6 +3527.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin E +1162.5%
Contains more Vitamin B5 +561.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +437.4%
Contains more Vitamin B2 +1659.1%
Contains more Vitamin B3 +3071.3%
Contains more Vitamin B6 +3527.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Cereal
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Cereal Opinion
Net carbs 50.82g 85.45g Cereal
Protein 17.3g 6.06g Bran
Fats 7.03g 1.08g Bran
Carbs 66.22g 86.85g Cereal
Calories 246kcal 378kcal Cereal
Starch g g
Fructose g 0.26g Cereal
Sugar 1.45g 10.35g Bran
Fiber 15.4g 1.4g Bran
Calcium 58mg 10mg Bran
Iron 5.41mg 34.06mg Cereal
Magnesium 235mg 19mg Bran
Phosphorus 734mg 77mg Bran
Potassium 566mg 105mg Bran
Sodium 4mg 795mg Bran
Zinc 3.11mg 7.6mg Cereal
Copper 0.403mg 0.137mg Bran
Vitamin A 0IU 2792IU Cereal
Vitamin E 1.01mg 0.08mg Bran
Vitamin D 0IU IU Bran
Vitamin D 0µg µg Bran
Vitamin C 0mg 38.5mg Cereal
Vitamin B1 1.17mg 6.288mg Cereal
Vitamin B2 0.22mg 3.87mg Cereal
Vitamin B3 0.934mg 29.62mg Cereal
Vitamin B5 1.494mg 0.226mg Bran
Vitamin B6 0.165mg 5.986mg Cereal
Folate 52µg µg Bran
Vitamin B12 0µg µg Bran
Vitamin K 3.2µg 0µg Bran
Tryptophan 0.335mg 0.066mg Bran
Threonine 0.502mg 0.241mg Bran
Isoleucine 0.668mg 0.26mg Bran
Leucine 1.374mg 0.767mg Bran
Lysine 0.76mg 0.113mg Bran
Methionine 0.335mg 0.13mg Bran
Phenylalanine 0.908mg 0.365mg Bran
Valine 0.964mg 0.344mg Bran
Histidine 0.41mg 0.162mg Bran
Cholesterol 0mg mg Cereal
Trans Fat g g
Saturated Fat 1.328g 0.26g Cereal
Monounsaturated Fat 2.376g 0.204g Bran
Polyunsaturated fat 2.766g 0.354g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Cereal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
393
Cereal
Mineral Summary Score
122
Bran
212
Cereal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Bran
36%
Cereal
Carbohydrates
66%
Bran
87%
Cereal
Fats
32%
Bran
5%
Cereal

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 1.068g)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 8.9g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 791mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 13)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.