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Bran vs Groat - In-Depth Nutrition Comparison

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Summary of differences between Bran and Groat

  • The amount of Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, Copper, Zinc, and Vitamin B5 in Bran is higher than in Groat.
  • Bran covers your daily need of Manganese 227% more than Groat.
  • Bran contains 29 times more Vitamin B1 than Groat. While Bran contains 1.17mg of Vitamin B1, Groat contains only 0.04mg.

These are the specific foods used in this comparison Oat bran, raw and Buckwheat groats, roasted, cooked.

Infographic

Bran vs Groat 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
7
:
0
Groat
Contains more Iron +576.3%
Contains more Calcium +728.6%
Contains more Potassium +543.2%
Contains more Magnesium +360.8%
Contains more Copper +176%
Contains more Zinc +409.8%
Contains more Phosphorus +948.6%
Equal in Sodium - 4
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 3% 8% 37% 49% 17% 30% 1%
Contains more Iron +576.3%
Contains more Calcium +728.6%
Contains more Potassium +543.2%
Contains more Magnesium +360.8%
Contains more Copper +176%
Contains more Zinc +409.8%
Contains more Phosphorus +948.6%
Equal in Sodium - 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
7
:
1
Groat
Contains more Vitamin E +1022.2%
Contains more Vitamin B1 +2825%
Contains more Vitamin B2 +464.1%
Contains more Vitamin B5 +316.2%
Contains more Vitamin B6 +114.3%
Contains more Vitamin K +68.4%
Contains more Folate +271.4%
Equal in Vitamin B3 - 0.94
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% 0% 2% 0% 10% 9% 18% 22% 18% 0% 5% 11%
Contains more Vitamin E +1022.2%
Contains more Vitamin B1 +2825%
Contains more Vitamin B2 +464.1%
Contains more Vitamin B5 +316.2%
Contains more Vitamin B6 +114.3%
Contains more Vitamin K +68.4%
Contains more Folate +271.4%
Equal in Vitamin B3 - 0.94

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
8
Groat
Mineral Summary Score
122
Bran
22
Groat

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
20%
Groat
Carbohydrates
66%
Bran
20%
Groat
Fats
32%
Bran
3%
Groat

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Groat
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 Sugar?
Groat
Groat is lower in Sugar (difference - 0.55g)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 1.194g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 11)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.4)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)

All nutrients comparison - raw data values

Nutrient Bran Groat Opinion
Calories 246 92 Bran
Protein 17.3 3.38 Bran
Fats 7.03 0.62 Bran
Vitamin C 0 0
Carbs 66.22 19.94 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 0.8 Bran
Calcium 58 7 Bran
Potassium 566 88 Bran
Magnesium 235 51 Bran
Sugar 1.45 0.9 Groat
Fiber 15.4 2.7 Bran
Copper 0.403 0.146 Bran
Zinc 3.11 0.61 Bran
Starch
Phosphorus 734 70 Bran
Sodium 4 4
Vitamin A 0 0
Vitamin E 1.01 0.09 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.04 Bran
Vitamin B2 0.22 0.039 Bran
Vitamin B3 0.934 0.94 Groat
Vitamin B5 1.494 0.359 Bran
Vitamin B6 0.165 0.077 Bran
Vitamin B12 0 0
Vitamin K 3.2 1.9 Bran
Folate 52 14 Bran
Trans Fat
Saturated Fat 1.328 0.134 Groat
Monounsaturated Fat 2.376 0.188 Bran
Polyunsaturated fat 2.766 0.188 Bran
Tryptophan 0.335 0.049 Bran
Threonine 0.502 0.129 Bran
Isoleucine 0.668 0.127 Bran
Leucine 1.374 0.212 Bran
Lysine 0.76 0.172 Bran
Methionine 0.335 0.044 Bran
Phenylalanine 0.908 0.133 Bran
Valine 0.964 0.173 Bran
Histidine 0.41 0.079 Bran
Fructose 0.1 Groat

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.