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Bran vs Maize - In-Depth Nutrition Comparison

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Significant differences between Bran and Maize

  • The amount of Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, Copper, Zinc, and Vitamin B5 in Bran is higher than in Maize.
  • Bran covers your daily Manganese needs 238% more than Maize.
  • Maize has 75 times less Selenium than Bran. Bran has 45.2µg of Selenium, while Maize has 0.6µg.

Specific food types used in this comparison are Oat bran, raw and Corn, sweet, yellow, raw.

Infographic

Bran vs Maize 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
8
:
0
Maize
Contains more Calcium +2800%
Contains more Iron +940.4%
Contains more Magnesium +535.1%
Contains more Phosphorus +724.7%
Contains more Potassium +109.6%
Contains less Sodium -73.3%
Contains more Zinc +576.1%
Contains more Copper +646.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +2800%
Contains more Iron +940.4%
Contains more Magnesium +535.1%
Contains more Phosphorus +724.7%
Contains more Potassium +109.6%
Contains less Sodium -73.3%
Contains more Zinc +576.1%
Contains more Copper +646.3%

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
:
3
Maize
Contains more Vitamin E +1342.9%
Contains more Vitamin B1 +654.8%
Contains more Vitamin B2 +300%
Contains more Vitamin B5 +108.4%
Contains more Vitamin B6 +77.4%
Contains more Folate +23.8%
Contains more Vitamin K +966.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +89.5%
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 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin E +1342.9%
Contains more Vitamin B1 +654.8%
Contains more Vitamin B2 +300%
Contains more Vitamin B5 +108.4%
Contains more Vitamin B6 +77.4%
Contains more Folate +23.8%
Contains more Vitamin K +966.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +89.5%

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

All nutrients comparison - raw data values

Nutrient Bran Maize Opinion
Net carbs 50.82g 16.7g Bran
Protein 17.3g 3.27g Bran
Fats 7.03g 1.35g Bran
Carbs 66.22g 18.7g Bran
Calories 246kcal 86kcal Bran
Starch g 5.7g Maize
Fructose g 1.94g Maize
Sugar 1.45g 6.26g Bran
Fiber 15.4g 2g Bran
Calcium 58mg 2mg Bran
Iron 5.41mg 0.52mg Bran
Magnesium 235mg 37mg Bran
Phosphorus 734mg 89mg Bran
Potassium 566mg 270mg Bran
Sodium 4mg 15mg Bran
Zinc 3.11mg 0.46mg Bran
Copper 0.403mg 0.054mg Bran
Vitamin A 0IU 187IU Maize
Vitamin E 1.01mg 0.07mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.8mg Maize
Vitamin B1 1.17mg 0.155mg Bran
Vitamin B2 0.22mg 0.055mg Bran
Vitamin B3 0.934mg 1.77mg Maize
Vitamin B5 1.494mg 0.717mg Bran
Vitamin B6 0.165mg 0.093mg Bran
Folate 52µg 42µg Bran
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 0.3µg Bran
Tryptophan 0.335mg 0.023mg Bran
Threonine 0.502mg 0.129mg Bran
Isoleucine 0.668mg 0.129mg Bran
Leucine 1.374mg 0.348mg Bran
Lysine 0.76mg 0.137mg Bran
Methionine 0.335mg 0.067mg Bran
Phenylalanine 0.908mg 0.15mg Bran
Valine 0.964mg 0.185mg Bran
Histidine 0.41mg 0.089mg Bran
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
Saturated Fat 1.328g 0.325g Maize
Monounsaturated Fat 2.376g 0.432g Bran
Polyunsaturated fat 2.766g 0.487g Bran

Which food is preferable for your diet?

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

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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
18
Maize
Mineral Summary Score
122
Bran
18
Maize

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%
Maize
Carbohydrates
66%
Bran
19%
Maize
Fats
32%
Bran
6%
Maize

Comparison summary

Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 1.003g)
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 4)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 4.81g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 11mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.2)
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)

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. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.