Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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 RAE, 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

Bran vs Oatmeal 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
6
:
Contains more Magnesium +53.8%
Contains more Phosphorus +54.5%
Contains more Potassium +50.8%
Contains less Sodium -98%
Contains more Manganese +72.8%
Contains more Selenium +54%
Contains more Calcium +700%
Contains more Iron +577.3%
Contains more Zinc +17%
Equal in Copper - 0.066
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +53.8%
Contains more Phosphorus +54.5%
Contains more Potassium +50.8%
Contains less Sodium -98%
Contains more Manganese +72.8%
Contains more Selenium +54%
Contains more Calcium +700%
Contains more Iron +577.3%
Contains more Zinc +17%
Equal in Copper - 0.066

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
0
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +532.4%
Contains more Vitamin B3 +2000.7%
Contains more Vitamin B5 +46.1%
Contains more Vitamin B6 +1060%
Contains more Folate +633.3%
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%
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 A +∞%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +532.4%
Contains more Vitamin B3 +2000.7%
Contains more Vitamin B5 +46.1%
Contains more Vitamin B6 +1060%
Contains more Folate +633.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
1
:
Contains more Protein +35.4%
Contains more Fats +58.1%
Contains more Other +16.3%
Equal in Carbs - 11.67
Equal in Water - 84.03
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +35.4%
Contains more Fats +58.1%
Contains more Other +16.3%
Equal in Carbs - 11.67
Equal in Water - 84.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
1
:
Contains less Saturated Fat -27.9%
Contains more Monounsaturated Fat +34.4%
Contains more Polyunsaturated fat +25.7%
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -27.9%
Contains more Monounsaturated Fat +34.4%
Contains more Polyunsaturated 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.
Bran Oatmeal
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran Oatmeal Opinion
Net carbs 8.84g 9.97g Oatmeal
Protein 3.21g 2.37g Bran
Fats 0.86g 1.36g Oatmeal
Carbs 11.44g 11.67g Oatmeal
Calories 40kcal 68kcal Oatmeal
Starch 10.37g Oatmeal
Sugar 0.46g Bran
Fiber 2.6g 1.7g Bran
Calcium 10mg 80mg Oatmeal
Iron 0.88mg 5.96mg Oatmeal
Magnesium 40mg 26mg Bran
Phosphorus 119mg 77mg Bran
Potassium 92mg 61mg Bran
Sodium 1mg 49mg Bran
Zinc 0.53mg 0.62mg Oatmeal
Copper 0.066mg 0.066mg
Manganese 0.964mg 0.558mg Bran
Selenium 7.7µg 5µg Bran
Vitamin A 0IU 433IU Oatmeal
Vitamin A RAE 0µg 130µg Oatmeal
Vitamin E 0.07mg Oatmeal
Vitamin B1 0.16mg 0.26mg Oatmeal
Vitamin B2 0.034mg 0.215mg Oatmeal
Vitamin B3 0.144mg 3.025mg Oatmeal
Vitamin B5 0.217mg 0.317mg Oatmeal
Vitamin B6 0.025mg 0.29mg Oatmeal
Folate 6µg 44µg Oatmeal
Vitamin K 0.4µg Oatmeal
Tryptophan 0.057mg 0.04mg Bran
Threonine 0.086mg 0.083mg Bran
Isoleucine 0.114mg 0.105mg Bran
Leucine 0.235mg 0.2mg Bran
Lysine 0.13mg 0.135mg Oatmeal
Methionine 0.057mg 0.04mg Bran
Phenylalanine 0.155mg 0.13mg Bran
Valine 0.165mg 0.151mg Bran
Histidine 0.07mg 0.057mg Bran
Trans Fat 0.003g Bran
Saturated Fat 0.163g 0.226g Bran
Monounsaturated Fat 0.291g 0.391g Oatmeal
Polyunsaturated fat 0.339g 0.426g Oatmeal

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

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%
Bran
27%
Oatmeal
Minerals Daily Need Coverage Score
33%
Bran
45%
Oatmeal

Comparison summary

Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.063g)
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.

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. 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.