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Bran vs Cornmeal - In-Depth Nutrition Comparison

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A recap on differences between Bran and Cornmeal

  • Bran has more Manganese, Phosphorus, Selenium, Vitamin B1, Magnesium, Fiber, Copper, and Vitamin B5, however Cornmeal is higher in Folate, and Vitamin B3.
  • Bran covers your daily Manganese needs 237% more than Cornmeal.
  • Cornmeal contains 7 times less Phosphorus than Bran. Bran contains 734mg of Phosphorus, while Cornmeal contains 99mg.

Food varieties used in this article are Oat bran, raw and Cornmeal, degermed, enriched, yellow.

Infographic

Bran vs Cornmeal 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
8
:
Contains more Iron +24.1%
Contains more Calcium +1833.3%
Contains more Potassium +298.6%
Contains more Magnesium +634.4%
Contains more Copper +430.3%
Contains more Zinc +371.2%
Contains more Phosphorus +641.4%
Contains less Sodium -42.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Contains more Iron +24.1%
Contains more Calcium +1833.3%
Contains more Potassium +298.6%
Contains more Magnesium +634.4%
Contains more Copper +430.3%
Contains more Zinc +371.2%
Contains more Phosphorus +641.4%
Contains less Sodium -42.9%

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
4
:
Contains more Vitamin E +741.7%
Contains more Vitamin B1 +112.3%
Contains more Vitamin B5 +522.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +73.6%
Contains more Vitamin B3 +431.9%
Contains more Vitamin B6 +10.3%
Contains more Folate +301.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Contains more Vitamin E +741.7%
Contains more Vitamin B1 +112.3%
Contains more Vitamin B5 +522.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +73.6%
Contains more Vitamin B3 +431.9%
Contains more Vitamin B6 +10.3%
Contains more Folate +301.9%

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
46
Cornmeal
Mineral Summary Score
122
Bran
36
Cornmeal

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
43%
Cornmeal
Carbohydrates
66%
Bran
79%
Cornmeal
Fats
32%
Bran
8%
Cornmeal

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 Cornmeal
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 1.108g)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 12)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.4)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Bran Cornmeal Opinion
Calories 246 370 Cornmeal
Protein 17.3 7.11 Bran
Fats 7.03 1.75 Bran
Vitamin C 0 0
Carbs 66.22 79.45 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 4.36 Bran
Calcium 58 3 Bran
Potassium 566 142 Bran
Magnesium 235 32 Bran
Sugar 1.45 1.61 Bran
Fiber 15.4 3.9 Bran
Copper 0.403 0.076 Bran
Zinc 3.11 0.66 Bran
Starch 73.3 Cornmeal
Phosphorus 734 99 Bran
Sodium 4 7 Bran
Vitamin A 0 214 Cornmeal
Vitamin E 1.01 0.12 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.551 Bran
Vitamin B2 0.22 0.382 Cornmeal
Vitamin B3 0.934 4.968 Cornmeal
Vitamin B5 1.494 0.24 Bran
Vitamin B6 0.165 0.182 Cornmeal
Vitamin B12 0 0
Vitamin K 3.2 0 Bran
Folate 52 209 Cornmeal
Trans Fat 0 Bran
Saturated Fat 1.328 0.22 Cornmeal
Monounsaturated Fat 2.376 0.39 Bran
Polyunsaturated fat 2.766 0.828 Bran
Tryptophan 0.335 0.038 Bran
Threonine 0.502 0.172 Bran
Isoleucine 0.668 0.242 Bran
Leucine 1.374 1.006 Bran
Lysine 0.76 0.105 Bran
Methionine 0.335 0.162 Bran
Phenylalanine 0.908 0.366 Bran
Valine 0.964 0.337 Bran
Histidine 0.41 0.172 Bran
Fructose 0.17 Cornmeal

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
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.