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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
7
:
0
Groat
Contains more Calcium +728.6%
Contains more Iron +576.3%
Contains more Magnesium +360.8%
Contains more Phosphorus +948.6%
Contains more Potassium +543.2%
Contains more Zinc +409.8%
Contains more Copper +176%
Equal in Sodium - 4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 30% 37% 30% 8% 1% 17% 49%
Contains more Calcium +728.6%
Contains more Iron +576.3%
Contains more Magnesium +360.8%
Contains more Phosphorus +948.6%
Contains more Potassium +543.2%
Contains more Zinc +409.8%
Contains more Copper +176%
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 Folate +271.4%
Contains more Vitamin K +68.4%
Equal in Vitamin B3 - 0.94
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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 Folate +271.4%
Contains more Vitamin K +68.4%
Equal in Vitamin B3 - 0.94

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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Groat Opinion
Net carbs 50.82g 17.24g Bran
Protein 17.3g 3.38g Bran
Fats 7.03g 0.62g Bran
Carbs 66.22g 19.94g Bran
Calories 246kcal 92kcal Bran
Starch g g
Fructose g 0.1g Groat
Sugar 1.45g 0.9g Groat
Fiber 15.4g 2.7g Bran
Calcium 58mg 7mg Bran
Iron 5.41mg 0.8mg Bran
Magnesium 235mg 51mg Bran
Phosphorus 734mg 70mg Bran
Potassium 566mg 88mg Bran
Sodium 4mg 4mg
Zinc 3.11mg 0.61mg Bran
Copper 0.403mg 0.146mg Bran
Vitamin A 0IU 0IU
Vitamin E 1.01mg 0.09mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.04mg Bran
Vitamin B2 0.22mg 0.039mg Bran
Vitamin B3 0.934mg 0.94mg Groat
Vitamin B5 1.494mg 0.359mg Bran
Vitamin B6 0.165mg 0.077mg Bran
Folate 52µg 14µg Bran
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 1.9µg Bran
Tryptophan 0.335mg 0.049mg Bran
Threonine 0.502mg 0.129mg Bran
Isoleucine 0.668mg 0.127mg Bran
Leucine 1.374mg 0.212mg Bran
Lysine 0.76mg 0.172mg Bran
Methionine 0.335mg 0.044mg Bran
Phenylalanine 0.908mg 0.133mg Bran
Valine 0.964mg 0.173mg Bran
Histidine 0.41mg 0.079mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.328g 0.134g Groat
Monounsaturated Fat 2.376g 0.188g Bran
Polyunsaturated fat 2.766g 0.188g Bran

Which food is preferable for your diet?

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

People also compare

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

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 Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.