Bran vs. Corn — In-Depth Nutrition Comparison
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Important differences between bran and corn
- Bran has more manganese, selenium, phosphorus, vitamin B1, and iron; however, corn has more vitamin B5, vitamin B3, vitamin B6, and vitamin C.
- Bran's daily need coverage for manganese is 35% more.
- Bran has 39 times more Selenium than corn. Bran has 7.7µg of Selenium, while corn has 0.2µg.
The food varieties used in the comparison are Oat bran, cooked and Corn, sweet, yellow, cooked, boiled, drained, without salt.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +53.8% |
| Contains more CalciumCalcium | +233.3% |
| Contains more IronIron | +95.6% |
| Contains more CopperCopper | +34.7% |
| Contains more PhosphorusPhosphorus | +54.5% |
| Contains more ManganeseManganese | +477.2% |
| Contains more SeleniumSelenium | +3750% |
| Contains more PotassiumPotassium | +137% |
| Contains more ZincZinc | +17% |
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.
| Contains more Vitamin B1Vitamin B1 | +72% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +67.6% |
| Contains more Vitamin B3Vitamin B3 | +1068.8% |
| Contains more Vitamin B5Vitamin B5 | +265% |
| Contains more Vitamin B6Vitamin B6 | +456% |
| Contains more FolateFolate | +283.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +14.4% |
| Contains more FatsFats | +74.4% |
| Contains more CarbsCarbs | +83.4% |
| Contains more OtherOther | +42.9% |
~equal in
Protein
~3.41g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -17.3% |
| Contains more Mono. FatMonounsaturated Fat | +28.5% |
| Contains more Poly. FatPolyunsaturated fat | +77.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 40kcal | 96kcal |
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| Protein | 3.21g | 3.41g |
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| Fats | 0.86g | 1.5g |
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| Vitamin C | 0mg | 5.5mg |
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| Net carbs | 8.84g | 18.58g |
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| Carbs | 11.44g | 20.98g |
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| Magnesium | 40mg | 26mg |
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| Calcium | 10mg | 3mg |
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| Potassium | 92mg | 218mg |
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| Iron | 0.88mg | 0.45mg |
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| Sugar | 4.54g |
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| Fiber | 2.6g | 2.4g |
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| Copper | 0.066mg | 0.049mg |
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| Zinc | 0.53mg | 0.62mg |
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| Starch | 7.17g |
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| Phosphorus | 119mg | 77mg |
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| Sodium | 1mg | 1mg | |
| Vitamin A | 0IU | 263IU |
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| Vitamin A | 0µg | 13µg |
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| Vitamin E | 0.09mg |
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| Manganese | 0.964mg | 0.167mg |
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| Selenium | 7.7µg | 0.2µg |
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| Vitamin B1 | 0.16mg | 0.093mg |
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| Vitamin B2 | 0.034mg | 0.057mg |
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| Vitamin B3 | 0.144mg | 1.683mg |
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| Vitamin B5 | 0.217mg | 0.792mg |
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| Vitamin B6 | 0.025mg | 0.139mg |
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| Vitamin K | 0.4µg |
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| Folate | 6µg | 23µg |
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| Choline | 29.1mg |
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| Saturated Fat | 0.163g | 0.197g |
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| Monounsaturated Fat | 0.291g | 0.374g |
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| Polyunsaturated fat | 0.339g | 0.603g |
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| Tryptophan | 0.057mg | 0.023mg |
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| Threonine | 0.086mg | 0.133mg |
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| Isoleucine | 0.114mg | 0.133mg |
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| Leucine | 0.235mg | 0.358mg |
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| Lysine | 0.13mg | 0.141mg |
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| Methionine | 0.057mg | 0.069mg |
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| Phenylalanine | 0.155mg | 0.155mg | |
| Valine | 0.165mg | 0.191mg |
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| Histidine | 0.07mg | 0.091mg |
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| Fructose | 0.79g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
17%
Minerals Daily Need Coverage Score
33%
14%
Comparison summary
Which food is lower in glycemic index?
Corn is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Corn is relatively richer in vitamins
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 4.54g)
Which food is lower in Saturated Fat?
Bran is lower in Saturated Fat (difference - 0.034g)
Which food is cheaper?
Bran is cheaper (difference - $1.2)
Which food is richer in minerals?
Bran is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)