Bran vs Oat - In-Depth Nutrition Comparison
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Differences between Bran and Oat
- Bran has more Vitamin B1, Manganese, Phosphorus, Fiber, Magnesium, Iron, and Vitamin B2, while Oat has more Copper, and Zinc.
- Bran's daily need coverage for Vitamin B1 is 34% higher.
- Oat contains 2 times less Vitamin B2 than Bran. Bran contains 0.22mg of Vitamin B2, while Oat contains 0.139mg.
The food types used in this comparison are Oat bran, raw and Oats.
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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
Contains
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Iron
+14.6%
Contains
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Magnesium
+32.8%
Contains
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Phosphorus
+40.3%
Contains
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Potassium
+31.9%
Contains
less
Sodium
-50%
Contains
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Zinc
+27.7%
Contains
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Copper
+55.3%
Equal in Calcium - 54
Contains
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Iron
+14.6%
Contains
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Magnesium
+32.8%
Contains
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Phosphorus
+40.3%
Contains
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Potassium
+31.9%
Contains
less
Sodium
-50%
Contains
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Zinc
+27.7%
Contains
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Copper
+55.3%
Equal in Calcium - 54
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
:
Contains
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Vitamin B1
+53.3%
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Vitamin B2
+58.3%
Contains
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Vitamin B5
+10.7%
Contains
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Vitamin B6
+38.7%
Equal in Vitamin B3 - 0.961
Equal in Vitamin B5 - 1.349
Equal in Folate - 56
Contains
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Vitamin B1
+53.3%
Contains
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Vitamin B2
+58.3%
Contains
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Vitamin B5
+10.7%
Contains
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Vitamin B6
+38.7%
Equal in Vitamin B3 - 0.961
Equal in Vitamin B5 - 1.349
Equal in Folate - 56
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+68.6%
Contains
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Water
+25.5%
Equal in Protein - 16.89
Equal in Fats - 6.9
Equal in Carbs - 66.27
Contains
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Other
+68.6%
Contains
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Water
+25.5%
Equal in Protein - 16.89
Equal in Fats - 6.9
Equal in Carbs - 66.27
Fat Type Comparison
Fat type breakdown side-by-side comparison
Equal in Saturated Fat - 1.217
Equal in Monounsaturated Fat - 2.178
Equal in Polyunsaturated fat - 2.535
Equal in Saturated Fat - 1.217
Equal in Monounsaturated Fat - 2.178
Equal in Polyunsaturated fat - 2.535
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.
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in price |
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Rich in minerals |
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Rich in vitamins |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 50.82g | 55.67g |
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Protein | 17.3g | 16.89g |
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Fats | 7.03g | 6.9g |
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Carbs | 66.22g | 66.27g |
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Calories | 246kcal | 389kcal |
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Sugar | 1.45g |
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Fiber | 15.4g | 10.6g |
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Calcium | 58mg | 54mg |
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Iron | 5.41mg | 4.72mg |
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Magnesium | 235mg | 177mg |
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Phosphorus | 734mg | 523mg |
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Potassium | 566mg | 429mg |
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Sodium | 4mg | 2mg |
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Zinc | 3.11mg | 3.97mg |
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Copper | 0.403mg | 0.626mg |
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Vitamin E | 1.01mg |
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Vitamin B1 | 1.17mg | 0.763mg |
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Vitamin B2 | 0.22mg | 0.139mg |
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Vitamin B3 | 0.934mg | 0.961mg |
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Vitamin B5 | 1.494mg | 1.349mg |
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Vitamin B6 | 0.165mg | 0.119mg |
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Folate | 52µg | 56µg |
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Vitamin K | 3.2µg |
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Tryptophan | 0.335mg | 0.234mg |
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Threonine | 0.502mg | 0.575mg |
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Isoleucine | 0.668mg | 0.694mg |
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Leucine | 1.374mg | 1.284mg |
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Lysine | 0.76mg | 0.701mg |
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Methionine | 0.335mg | 0.312mg |
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Phenylalanine | 0.908mg | 0.895mg |
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Valine | 0.964mg | 0.937mg |
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Histidine | 0.41mg | 0.405mg |
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Saturated Fat | 1.328g | 1.217g |
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Monounsaturated Fat | 2.376g | 2.178g |
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Polyunsaturated fat | 2.766g | 2.535g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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%

33%

Minerals Daily Need Coverage Score
122%

112%

Comparison summary
Which food is lower in Sugar?

Oat is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?

Oat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?

Oat is lower in Saturated Fat (difference - 0.111g)
Which food is lower in glycemic index?

Bran is lower in glycemic index (difference - 3)
Which food is cheaper?

Bran is cheaper (difference - $0.6)
Which food is richer in minerals?

Bran is relatively richer in minerals
Which food is richer in vitamins?

Bran is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)