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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, vitamin C, and vitamin A.
  • 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

Bran vs Corn 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
7
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%
Corn
Corn
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
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%
~equal in Sodium ~1mg

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%
Corn
Corn
9
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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
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
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Corn DV% diff.
Manganese 0.964mg 0.167mg 35%
Selenium 7.7µg 0.2µg 14%
Vitamin B5 0.217mg 0.792mg 12%
Vitamin B3 0.144mg 1.683mg 10%
Vitamin B6 0.025mg 0.139mg 9%
Vitamin C 0mg 5.5mg 6%
Phosphorus 119mg 77mg 6%
Vitamin B1 0.16mg 0.093mg 6%
Iron 0.88mg 0.45mg 5%
Choline 29.1mg 5%
Potassium 92mg 218mg 4%
Folate 6µg 23µg 4%
Calories 40kcal 96kcal 3%
Carbs 11.44g 20.98g 3%
Magnesium 40mg 26mg 3%
Starch 7.17g 3%
Copper 0.066mg 0.049mg 2%
Vitamin B2 0.034mg 0.057mg 2%
Polyunsaturated fat 0.339g 0.603g 2%
Fats 0.86g 1.5g 1%
Calcium 10mg 3mg 1%
Fiber 2.6g 2.4g 1%
Zinc 0.53mg 0.62mg 1%
Vitamin A 0µg 13µg 1%
Vitamin E 0.09mg 1%
Fructose 0.79g 1%
Protein 3.21g 3.41g 0%
Protein per 100 calories 8g 3.6g N/A
Calories per 10 g protein 125kcal 282kcal N/A
Weight per 100 calories 250g 104g N/A
Net carbs 8.84g 18.58g N/A
Sugar 4.54g N/A
Sodium 1mg 1mg 0%
Vitamin K 0.4µg 0%
Saturated fat 0.163g 0.197g 0%
Monounsaturated fat 0.291g 0.374g 0%
Tryptophan 0.057mg 0.023mg 0%
Threonine 0.086mg 0.133mg 0%
Isoleucine 0.114mg 0.133mg 0%
Leucine 0.235mg 0.358mg 0%
Lysine 0.13mg 0.141mg 0%
Methionine 0.057mg 0.069mg 0%
Phenylalanine 0.155mg 0.155mg 0%
Valine 0.165mg 0.191mg 0%
Histidine 0.07mg 0.091mg 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
Corn
Corn
4
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
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
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
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -17.3%
Contains more Mono. FatMonounsaturated fat +28.5%
Contains more Poly. FatPolyunsaturated fat +77.9%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.