Bran vs. Oatmeal — In-Depth Nutrition Comparison
Compare
What are the differences between Bran and Oatmeal?
- Bran is higher in Manganese, and Phosphorus, yet Oatmeal is higher in Iron, Vitamin B6, Vitamin B3, Vitamin A, Vitamin B2, Folate, Vitamin B1, and Calcium.
- Oatmeal's daily need coverage for Iron is 64% more.
- Bran has 2 times more Manganese than Oatmeal. While Bran has 0.964mg of Manganese, Oatmeal has only 0.558mg.
We used Oat bran, cooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this article.
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.
| Contains more MagnesiumMagnesium | +53.8% |
| Contains more PotassiumPotassium | +50.8% |
| Contains more PhosphorusPhosphorus | +54.5% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +72.8% |
| Contains more SeleniumSelenium | +54% |
| Contains more CalciumCalcium | +700% |
| Contains more IronIron | +577.3% |
| 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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +62.5% |
| Contains more Vitamin B2Vitamin B2 | +532.4% |
| Contains more Vitamin B3Vitamin B3 | +2000.7% |
| Contains more Vitamin B5Vitamin B5 | +46.1% |
| Contains more Vitamin B6Vitamin B6 | +1060% |
| Contains more FolateFolate | +633.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +35.4% |
| Contains more FatsFats | +58.1% |
| Contains more OtherOther | +16.3% |
~equal in
Carbs
~11.67g
~equal in
Water
~84.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -27.9% |
| Contains more Mono. FatMonounsaturated Fat | +34.4% |
| Contains more Poly. FatPolyunsaturated fat | +25.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 40kcal | 68kcal |
|
| Protein | 3.21g | 2.37g |
|
| Fats | 0.86g | 1.36g |
|
| Net carbs | 8.84g | 9.97g |
|
| Carbs | 11.44g | 11.67g |
|
| Magnesium | 40mg | 26mg |
|
| Calcium | 10mg | 80mg |
|
| Potassium | 92mg | 61mg |
|
| Iron | 0.88mg | 5.96mg |
|
| Sugar | 0.46g |
|
|
| Fiber | 2.6g | 1.7g |
|
| Copper | 0.066mg | 0.066mg | |
| Zinc | 0.53mg | 0.62mg |
|
| Starch | 10.37g |
|
|
| Phosphorus | 119mg | 77mg |
|
| Sodium | 1mg | 49mg |
|
| Vitamin A | 0IU | 433IU |
|
| Vitamin A | 0µg | 130µg |
|
| Vitamin E | 0.07mg |
|
|
| Manganese | 0.964mg | 0.558mg |
|
| Selenium | 7.7µg | 5µg |
|
| Vitamin B1 | 0.16mg | 0.26mg |
|
| Vitamin B2 | 0.034mg | 0.215mg |
|
| Vitamin B3 | 0.144mg | 3.025mg |
|
| Vitamin B5 | 0.217mg | 0.317mg |
|
| Vitamin B6 | 0.025mg | 0.29mg |
|
| Vitamin K | 0.4µg |
|
|
| Folate | 6µg | 44µg |
|
| Trans Fat | 0.003g |
|
|
| Choline | 4.7mg |
|
|
| Saturated Fat | 0.163g | 0.226g |
|
| Monounsaturated Fat | 0.291g | 0.391g |
|
| Polyunsaturated fat | 0.339g | 0.426g |
|
| Tryptophan | 0.057mg | 0.04mg |
|
| Threonine | 0.086mg | 0.083mg |
|
| Isoleucine | 0.114mg | 0.105mg |
|
| Leucine | 0.235mg | 0.2mg |
|
| Lysine | 0.13mg | 0.135mg |
|
| Methionine | 0.057mg | 0.04mg |
|
| Phenylalanine | 0.155mg | 0.13mg |
|
| Valine | 0.165mg | 0.151mg |
|
| Histidine | 0.07mg | 0.057mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
25%
Minerals Daily Need Coverage Score
33%
45%
Comparison summary
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Bran is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
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.