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.
- Bran has a lower glycemic index than cornmeal.
We used Oat bran, cooked and Cornmeal, degermed, enriched, yellow types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +233.3% |
| Contains more PhosphorusPhosphorus | +20.2% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +454% |
| Contains more PotassiumPotassium | +54.3% |
| Contains more IronIron | +395.5% |
| Contains more CopperCopper | +15.2% |
| Contains more ZincZinc | +24.5% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +244.4% |
| Contains more Vitamin B2Vitamin B2 | +1023.5% |
| Contains more Vitamin B3Vitamin B3 | +3350% |
| Contains more Vitamin B5Vitamin B5 | +10.6% |
| Contains more Vitamin B6Vitamin B6 | +628% |
| Contains more FolateFolate | +3383.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 6µg | 209µg | 51% |
| Iron | 0.88mg | 4.36mg | 44% |
| Manganese | 0.964mg | 0.174mg | 34% |
| Vitamin B1 | 0.16mg | 0.551mg | 33% |
| Vitamin B3 | 0.144mg | 4.968mg | 30% |
| Starch | 73.3g | 30% | |
| Vitamin B2 | 0.034mg | 0.382mg | 27% |
| Carbs | 11.44g | 79.45g | 23% |
| Calories | 40kcal | 370kcal | 17% |
| Vitamin B6 | 0.025mg | 0.182mg | 12% |
| Protein | 3.21g | 7.11g | 8% |
| Selenium | 7.7µg | 10.5µg | 5% |
| Fiber | 2.6g | 3.9g | 5% |
| Phosphorus | 119mg | 99mg | 3% |
| Polyunsaturated fat | 0.339g | 0.828g | 3% |
| Magnesium | 40mg | 32mg | 2% |
| Choline | 8.6mg | 2% | |
| Fats | 0.86g | 1.75g | 1% |
| Copper | 0.066mg | 0.076mg | 1% |
| Zinc | 0.53mg | 0.66mg | 1% |
| Potassium | 92mg | 142mg | 1% |
| Vitamin A | 0µg | 11µg | 1% |
| Vitamin E | 0.12mg | 1% | |
| Calcium | 10mg | 3mg | 1% |
| Net carbs | 8.84g | 75.55g | N/A |
| Sugar | 1.61g | N/A | |
| Sodium | 1mg | 7mg | 0% |
| Vitamin B5 | 0.217mg | 0.24mg | 0% |
| Saturated fat | 0.163g | 0.22g | 0% |
| Monounsaturated fat | 0.291g | 0.39g | 0% |
| Tryptophan | 0.057mg | 0.038mg | 0% |
| Threonine | 0.086mg | 0.172mg | 0% |
| Isoleucine | 0.114mg | 0.242mg | 0% |
| Leucine | 0.235mg | 1.006mg | 0% |
| Lysine | 0.13mg | 0.105mg | 0% |
| Methionine | 0.057mg | 0.162mg | 0% |
| Phenylalanine | 0.155mg | 0.366mg | 0% |
| Valine | 0.165mg | 0.337mg | 0% |
| Histidine | 0.07mg | 0.172mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +651.3% |
| Contains more ProteinProtein | +121.5% |
| Contains more FatsFats | +103.5% |
| Contains more CarbsCarbs | +594.5% |
~equal in
Other
~0.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -25.9% |
| Contains more Mono. FatMonounsaturated fat | +34% |
| Contains more Poly. FatPolyunsaturated fat | +144.2% |
