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Bran vs Corn raw - In-Depth Nutrition Comparison

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Significant differences between Bran and Corn raw

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

Specific food types used in this comparison are Oat bran, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
Bran
8
:
0
Corn raw
Corn raw
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%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Corn raw
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
Bran
7
:
3
Corn raw
Corn raw
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%
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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
:
1
Corn raw
Corn raw
Contains more Protein +429.1%
Contains more Fats +420.7%
Contains more Carbs +254.1%
Contains more Other +360.3%
Contains more Water +1061.1%
Bran
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 Protein +429.1%
Contains more Fats +420.7%
Contains more Carbs +254.1%
Contains more Other +360.3%
Contains more Water +1061.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Corn raw
Corn raw
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +468%
Contains less Saturated Fat -75.5%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +468%
Contains less Saturated Fat -75.5%

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 Corn raw
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 Corn raw 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 5.7g Corn raw
Fructose 1.94g Corn raw
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 Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 1.01mg 0.07mg Bran
Vitamin C 0mg 6.8mg Corn raw
Vitamin B1 1.17mg 0.155mg Bran
Vitamin B2 0.22mg 0.055mg Bran
Vitamin B3 0.934mg 1.77mg Corn raw
Vitamin B5 1.494mg 0.717mg Bran
Vitamin B6 0.165mg 0.093mg Bran
Folate 52µg 42µg Bran
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
Saturated Fat 1.328g 0.325g Corn raw
Monounsaturated Fat 2.376g 0.432g Bran
Polyunsaturated fat 2.766g 0.487g Bran
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
46%
Bran
18%
Corn raw
Minerals Daily Need Coverage Score
122%
Bran
18%
Corn raw

Comparison summary

Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 1.003g)
Which food is lower in glycemic index?
Corn raw
Corn raw 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. 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.