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Bran vs. Groat — In-Depth Nutrition Comparison

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Important differences between bran and groat

  • Bran has less copper, magnesium, vitamin B3, phosphorus, vitamin B2, fiber, vitamin B5, zinc, iron, and manganese.
  • Groat's daily need coverage for copper is 115% more.

The food varieties used in the comparison are Oat bran, cooked and Buckwheat.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
Bran
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Groat
Groat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more MagnesiumMagnesium +477.5%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +400%
Contains more IronIron +150%
Contains more CopperCopper +1566.7%
Contains more ZincZinc +352.8%
Contains more PhosphorusPhosphorus +191.6%
Contains more ManganeseManganese +34.9%
~equal in Sodium ~1mg
~equal in Selenium ~8.3µg

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
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Groat
Groat
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin B1Vitamin B1 +58.4%
Contains more Vitamin B2Vitamin B2 +1150%
Contains more Vitamin B3Vitamin B3 +4775%
Contains more Vitamin B5Vitamin B5 +468.2%
Contains more Vitamin B6Vitamin B6 +740%
Contains more FolateFolate +400%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Bran Groat DV% diff.
Copper 0.066mg 1.1mg 115%
Magnesium 40mg 231mg 45%
Vitamin B3 0.144mg 7.02mg 43%
Phosphorus 119mg 347mg 33%
Fiber 2.6g 10g 30%
Vitamin B2 0.034mg 0.425mg 30%
Protein 3.21g 13.25g 20%
Carbs 11.44g 71.5g 20%
Vitamin B5 0.217mg 1.233mg 20%
Iron 0.88mg 2.2mg 17%
Zinc 0.53mg 2.4mg 17%
Calories 40kcal 343kcal 15%
Manganese 0.964mg 1.3mg 15%
Vitamin B6 0.025mg 0.21mg 14%
Potassium 92mg 460mg 11%
Folate 6µg 30µg 6%
Vitamin B1 0.16mg 0.101mg 5%
Polyunsaturated fat 0.339g 1.039g 5%
Fats 0.86g 3.4g 4%
Saturated fat 0.163g 0.741g 3%
Monounsaturated fat 0.291g 1.04g 2%
Calcium 10mg 18mg 1%
Selenium 7.7µg 8.3µg 1%
Protein per 100 calories 8g 3.9g N/A
Calories per 10 g protein 125kcal 259kcal N/A
Weight per 100 calories 250g 29g N/A
Unsaturated / Saturated Fat ratio 3.9 2.8 N/A
Net carbs 8.84g 61.5g N/A
Sodium 1mg 1mg 0%
Tryptophan 0.057mg 0.192mg 0%
Threonine 0.086mg 0.506mg 0%
Isoleucine 0.114mg 0.498mg 0%
Leucine 0.235mg 0.832mg 0%
Lysine 0.13mg 0.672mg 0%
Methionine 0.057mg 0.172mg 0%
Phenylalanine 0.155mg 0.52mg 0%
Valine 0.165mg 0.678mg 0%
Histidine 0.07mg 0.309mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Groat
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more WaterWater +761.5%
Contains more ProteinProtein +312.8%
Contains more FatsFats +295.3%
Contains more CarbsCarbs +525%
Contains more OtherOther +328.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -78%
Contains more Mono. FatMonounsaturated fat +257.4%
Contains more Poly. FatPolyunsaturated fat +206.5%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.