Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Bran
  5. Compare
  6. Bran vs. Corn raw

Bran vs. Corn raw — In-Depth Nutrition Comparison

Compare

Differences between Bran and Corn raw

  • Bran has more Manganese, and Selenium, while Corn raw has more Vitamin B3, Vitamin B5, Folate, Vitamin C, Potassium, and Vitamin B6.
  • Bran's daily need coverage for Manganese is 35% higher.
  • Corn raw contains 13 times less Selenium than Bran. Bran contains 7.7µg of Selenium, while Corn raw contains 0.6µg.

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

Infographic

Bran vs Corn raw 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
9
:
1
Corn raw
Corn raw
Contains more Calcium +400%
Contains more Iron +69.2%
Contains more Phosphorus +33.7%
Contains less Sodium -93.3%
Contains more Zinc +15.2%
Contains more Copper +22.2%
Contains more Manganese +491.4%
Contains more Selenium +1183.3%
Contains more Potassium +193.5%
Equal in Magnesium - 37
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +400%
Contains more Iron +69.2%
Contains more Phosphorus +33.7%
Contains less Sodium -93.3%
Contains more Zinc +15.2%
Contains more Copper +22.2%
Contains more Manganese +491.4%
Contains more Selenium +1183.3%
Contains more Potassium +193.5%
Equal in Magnesium - 37

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
:
9
Corn raw
Corn raw
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +61.8%
Contains more Vitamin B3 +1129.2%
Contains more Vitamin B5 +230.4%
Contains more Vitamin B6 +272%
Contains more Folate +600%
Equal in Vitamin B1 - 0.155
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Corn raw
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +61.8%
Contains more Vitamin B3 +1129.2%
Contains more Vitamin B5 +230.4%
Contains more Vitamin B6 +272%
Contains more Folate +600%
Equal in Vitamin B1 - 0.155

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
:
4
Corn raw
Corn raw
Contains more Water +10.5%
Contains more Fats +57%
Contains more Carbs +63.5%
Contains more Other +28.6%
Equal in Protein - 3.27
Equal in Water - 76.05
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more Water +10.5%
Contains more Fats +57%
Contains more Carbs +63.5%
Contains more Other +28.6%
Equal in Protein - 3.27
Equal in Water - 76.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Corn raw
Corn raw
Contains less Saturated Fat -49.8%
Contains more Monounsaturated Fat +48.5%
Contains more Polyunsaturated fat +43.7%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -49.8%
Contains more Monounsaturated Fat +48.5%
Contains more Polyunsaturated fat +43.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Corn raw
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Corn raw Opinion
Net carbs 8.84g 16.7g Corn raw
Protein 3.21g 3.27g Corn raw
Fats 0.86g 1.35g Corn raw
Carbs 11.44g 18.7g Corn raw
Calories 40kcal 86kcal Corn raw
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Bran
Fiber 2.6g 2g Bran
Calcium 10mg 2mg Bran
Iron 0.88mg 0.52mg Bran
Magnesium 40mg 37mg Bran
Phosphorus 119mg 89mg Bran
Potassium 92mg 270mg Corn raw
Sodium 1mg 15mg Bran
Zinc 0.53mg 0.46mg Bran
Copper 0.066mg 0.054mg Bran
Manganese 0.964mg 0.163mg Bran
Selenium 7.7µg 0.6µg Bran
Vitamin A 0IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin C 0mg 6.8mg Corn raw
Vitamin B1 0.16mg 0.155mg Bran
Vitamin B2 0.034mg 0.055mg Corn raw
Vitamin B3 0.144mg 1.77mg Corn raw
Vitamin B5 0.217mg 0.717mg Corn raw
Vitamin B6 0.025mg 0.093mg Corn raw
Folate 6µg 42µg Corn raw
Vitamin K 0.3µg Corn raw
Tryptophan 0.057mg 0.023mg Bran
Threonine 0.086mg 0.129mg Corn raw
Isoleucine 0.114mg 0.129mg Corn raw
Leucine 0.235mg 0.348mg Corn raw
Lysine 0.13mg 0.137mg Corn raw
Methionine 0.057mg 0.067mg Corn raw
Phenylalanine 0.155mg 0.15mg Bran
Valine 0.165mg 0.185mg Corn raw
Histidine 0.07mg 0.089mg Corn raw
Saturated Fat 0.163g 0.325g Bran
Monounsaturated Fat 0.291g 0.432g Corn raw
Polyunsaturated fat 0.339g 0.487g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Corn raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Bran
18%
Corn raw
Minerals Daily Need Coverage Score
33%
Bran
17%
Corn raw

Comparison summary

Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.162g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - 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.