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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
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
Bran
10
:
0
Cornmeal
Cornmeal
Contains more Calcium +1833.3%
Contains more Iron +24.1%
Contains more Magnesium +634.4%
Contains more Phosphorus +641.4%
Contains more Potassium +298.6%
Contains less Sodium -42.9%
Contains more Zinc +371.2%
Contains more Copper +430.3%
Contains more Manganese +3135.6%
Contains more Selenium +330.5%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +1833.3%
Contains more Iron +24.1%
Contains more Magnesium +634.4%
Contains more Phosphorus +641.4%
Contains more Potassium +298.6%
Contains less Sodium -42.9%
Contains more Zinc +371.2%
Contains more Copper +430.3%
Contains more Manganese +3135.6%
Contains more Selenium +330.5%

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
Bran
4
:
5
Cornmeal
Cornmeal
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%
Bran
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%
Cornmeal
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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Cornmeal
Cornmeal
Contains more Protein +143.3%
Contains more Fats +301.7%
Contains more Other +468.6%
Contains more Carbs +20%
Contains more Water +70.7%
Bran
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
Cornmeal
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 Protein +143.3%
Contains more Fats +301.7%
Contains more Other +468.6%
Contains more Carbs +20%
Contains more Water +70.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Cornmeal
Cornmeal
Contains more Monounsaturated Fat +509.2%
Contains more Polyunsaturated fat +234.1%
Contains less Saturated Fat -83.4%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains more Monounsaturated Fat +509.2%
Contains more Polyunsaturated fat +234.1%
Contains less Saturated Fat -83.4%

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
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

All nutrients comparison - raw data values

Nutrient Bran Cornmeal Opinion
Net carbs 50.82g 75.55g Cornmeal
Protein 17.3g 7.11g Bran
Fats 7.03g 1.75g Bran
Carbs 66.22g 79.45g Cornmeal
Calories 246kcal 370kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.45g 1.61g Bran
Fiber 15.4g 3.9g Bran
Calcium 58mg 3mg Bran
Iron 5.41mg 4.36mg Bran
Magnesium 235mg 32mg Bran
Phosphorus 734mg 99mg Bran
Potassium 566mg 142mg Bran
Sodium 4mg 7mg Bran
Zinc 3.11mg 0.66mg Bran
Copper 0.403mg 0.076mg Bran
Manganese 5.63mg 0.174mg Bran
Selenium 45.2µg 10.5µg Bran
Vitamin A 0IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 1.01mg 0.12mg Bran
Vitamin B1 1.17mg 0.551mg Bran
Vitamin B2 0.22mg 0.382mg Cornmeal
Vitamin B3 0.934mg 4.968mg Cornmeal
Vitamin B5 1.494mg 0.24mg Bran
Vitamin B6 0.165mg 0.182mg Cornmeal
Folate 52µg 209µg Cornmeal
Vitamin K 3.2µg 0µg Bran
Tryptophan 0.335mg 0.038mg Bran
Threonine 0.502mg 0.172mg Bran
Isoleucine 0.668mg 0.242mg Bran
Leucine 1.374mg 1.006mg Bran
Lysine 0.76mg 0.105mg Bran
Methionine 0.335mg 0.162mg Bran
Phenylalanine 0.908mg 0.366mg Bran
Valine 0.964mg 0.337mg Bran
Histidine 0.41mg 0.172mg Bran
Saturated Fat 1.328g 0.22g Cornmeal
Monounsaturated Fat 2.376g 0.39g Bran
Polyunsaturated fat 2.766g 0.828g Bran

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
46%
Bran
46%
Cornmeal
Minerals Daily Need Coverage Score
195%
Bran
37%
Cornmeal

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.

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.