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

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 Vitamin K +966.7%
Contains more Folate +23.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +89.5%
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 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
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 Vitamin K +966.7%
Contains more Folate +23.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +89.5%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Maize
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 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)

All nutrients comparison - raw data values

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

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.