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Bran vs Oatmeal - In-Depth Nutrition Comparison

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What are the main differences between Bran and Oatmeal?

  • Oatmeal has less Manganese, Phosphorus, Vitamin B1, Selenium, Fiber, Magnesium, Copper, Vitamin B5, Zinc, and Potassium than Bran.
  • Bran's daily need coverage for Manganese is 221% higher.
  • Bran has 10 times more Phosphorus than Oatmeal. Bran has 734mg of Phosphorus, while Oatmeal has 77mg.

We used Oat bran, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.

Infographic

Bran vs Oatmeal 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
6
:
Contains more Magnesium +803.8%
Contains more Phosphorus +853.2%
Contains more Potassium +827.9%
Contains less Sodium -91.8%
Contains more Zinc +401.6%
Contains more Copper +510.6%
Contains more Calcium +37.9%
Contains more Iron +10.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Contains more Magnesium +803.8%
Contains more Phosphorus +853.2%
Contains more Potassium +827.9%
Contains less Sodium -91.8%
Contains more Zinc +401.6%
Contains more Copper +510.6%
Contains more Calcium +37.9%
Contains more Iron +10.2%

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
6
:
Contains more Vitamin E +1342.9%
Contains more Vitamin B1 +350%
Contains more Vitamin B5 +371.3%
Contains more Folate +18.2%
Contains more Vitamin K +700%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +223.9%
Contains more Vitamin B6 +75.8%
Equal in Vitamin B2 - 0.215
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +1342.9%
Contains more Vitamin B1 +350%
Contains more Vitamin B5 +371.3%
Contains more Folate +18.2%
Contains more Vitamin K +700%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +223.9%
Contains more Vitamin B6 +75.8%
Equal in Vitamin B2 - 0.215

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 Oatmeal
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Oatmeal Opinion
Net carbs 50.82g 9.97g Bran
Protein 17.3g 2.37g Bran
Fats 7.03g 1.36g Bran
Carbs 66.22g 11.67g Bran
Calories 246kcal 68kcal Bran
Starch g 10.37g Oatmeal
Fructose g 0g Oatmeal
Sugar 1.45g 0.46g Oatmeal
Fiber 15.4g 1.7g Bran
Calcium 58mg 80mg Oatmeal
Iron 5.41mg 5.96mg Oatmeal
Magnesium 235mg 26mg Bran
Phosphorus 734mg 77mg Bran
Potassium 566mg 61mg Bran
Sodium 4mg 49mg Bran
Zinc 3.11mg 0.62mg Bran
Copper 0.403mg 0.066mg Bran
Vitamin A 0IU 433IU Oatmeal
Vitamin E 1.01mg 0.07mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.26mg Bran
Vitamin B2 0.22mg 0.215mg Bran
Vitamin B3 0.934mg 3.025mg Oatmeal
Vitamin B5 1.494mg 0.317mg Bran
Vitamin B6 0.165mg 0.29mg Oatmeal
Folate 52µg 44µg Bran
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 0.4µg Bran
Tryptophan 0.335mg 0.04mg Bran
Threonine 0.502mg 0.083mg Bran
Isoleucine 0.668mg 0.105mg Bran
Leucine 1.374mg 0.2mg Bran
Lysine 0.76mg 0.135mg Bran
Methionine 0.335mg 0.04mg Bran
Phenylalanine 0.908mg 0.13mg Bran
Valine 0.964mg 0.151mg Bran
Histidine 0.41mg 0.057mg Bran
Cholesterol 0mg 0mg
Trans Fat g 0.003g Bran
Saturated Fat 1.328g 0.226g Oatmeal
Monounsaturated Fat 2.376g 0.391g Bran
Polyunsaturated fat 2.766g 0.426g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
27
Oatmeal
Mineral Summary Score
122
Bran
44
Oatmeal

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
14%
Oatmeal
Carbohydrates
66%
Bran
12%
Oatmeal
Fats
32%
Bran
6%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.99g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 1.102g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 23)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.