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Bran vs. Cornmeal — In-Depth Nutrition Comparison

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What are the main differences between Bran and Cornmeal?

  • Bran is richer in Manganese, yet Cornmeal is richer in Folate, Iron, Vitamin B1, Vitamin B3, Vitamin B2, Vitamin B6, Fiber, and Selenium.
  • Cornmeal's daily need coverage for Folate is 51% higher.
  • Bran has 6 times more Manganese than Cornmeal. Bran has 0.964mg of Manganese, while Cornmeal has 0.174mg.

We used Oat bran, cooked and Cornmeal, degermed, enriched, yellow types in this comparison.

Infographic

Bran vs Cornmeal 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.
Bran
5
:
Contains more Calcium +233.3%
Contains more Magnesium +25%
Contains more Phosphorus +20.2%
Contains less Sodium -85.7%
Contains more Manganese +454%
Contains more Iron +395.5%
Contains more Potassium +54.3%
Contains more Zinc +24.5%
Contains more Copper +15.2%
Contains more Selenium +36.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +233.3%
Contains more Magnesium +25%
Contains more Phosphorus +20.2%
Contains less Sodium -85.7%
Contains more Manganese +454%
Contains more Iron +395.5%
Contains more Potassium +54.3%
Contains more Zinc +24.5%
Contains more Copper +15.2%
Contains more Selenium +36.4%

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.
Bran
0
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +244.4%
Contains more Vitamin B2 +1023.5%
Contains more Vitamin B3 +3350%
Contains more Vitamin B5 +10.6%
Contains more Vitamin B6 +628%
Contains more Folate +3383.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +244.4%
Contains more Vitamin B2 +1023.5%
Contains more Vitamin B3 +3350%
Contains more Vitamin B5 +10.6%
Contains more Vitamin B6 +628%
Contains more Folate +3383.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
1
:
Contains more Water +651.3%
Contains more Protein +121.5%
Contains more Fats +103.5%
Contains more Carbs +594.5%
Equal in Other - 0.51
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Water +651.3%
Contains more Protein +121.5%
Contains more Fats +103.5%
Contains more Carbs +594.5%
Equal in Other - 0.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
1
:
Contains less Saturated Fat -25.9%
Contains more Monounsaturated Fat +34%
Contains more Polyunsaturated fat +144.2%
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains less Saturated Fat -25.9%
Contains more Monounsaturated Fat +34%
Contains more Polyunsaturated fat +144.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Cornmeal
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran Cornmeal Opinion
Net carbs 8.84g 75.55g Cornmeal
Protein 3.21g 7.11g Cornmeal
Fats 0.86g 1.75g Cornmeal
Carbs 11.44g 79.45g Cornmeal
Calories 40kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g Bran
Fiber 2.6g 3.9g Cornmeal
Calcium 10mg 3mg Bran
Iron 0.88mg 4.36mg Cornmeal
Magnesium 40mg 32mg Bran
Phosphorus 119mg 99mg Bran
Potassium 92mg 142mg Cornmeal
Sodium 1mg 7mg Bran
Zinc 0.53mg 0.66mg Cornmeal
Copper 0.066mg 0.076mg Cornmeal
Manganese 0.964mg 0.174mg Bran
Selenium 7.7µg 10.5µg Cornmeal
Vitamin A 0IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.12mg Cornmeal
Vitamin B1 0.16mg 0.551mg Cornmeal
Vitamin B2 0.034mg 0.382mg Cornmeal
Vitamin B3 0.144mg 4.968mg Cornmeal
Vitamin B5 0.217mg 0.24mg Cornmeal
Vitamin B6 0.025mg 0.182mg Cornmeal
Folate 6µg 209µg Cornmeal
Tryptophan 0.057mg 0.038mg Bran
Threonine 0.086mg 0.172mg Cornmeal
Isoleucine 0.114mg 0.242mg Cornmeal
Leucine 0.235mg 1.006mg Cornmeal
Lysine 0.13mg 0.105mg Bran
Methionine 0.057mg 0.162mg Cornmeal
Phenylalanine 0.155mg 0.366mg Cornmeal
Valine 0.165mg 0.337mg Cornmeal
Histidine 0.07mg 0.172mg Cornmeal
Saturated Fat 0.163g 0.22g Bran
Monounsaturated Fat 0.291g 0.39g Cornmeal
Polyunsaturated fat 0.339g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
6%
Bran
46%
Cornmeal
Minerals Daily Need Coverage Score
33%
Bran
37%
Cornmeal

Comparison summary

Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.057g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.