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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.

Infographic

Bran vs Oat 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
5
:
3
Oat
Contains more Iron +14.6%
Contains more Potassium +31.9%
Contains more Magnesium +32.8%
Contains more Phosphorus +40.3%
Contains more Copper +55.3%
Contains more Zinc +27.7%
Contains less Sodium -50%
Equal in Calcium - 54
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Contains more Iron +14.6%
Contains more Potassium +31.9%
Contains more Magnesium +32.8%
Contains more Phosphorus +40.3%
Contains more Copper +55.3%
Contains more Zinc +27.7%
Contains less Sodium -50%
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
Bran
6
:
2
Oat
Contains more Vitamin B1 +53.3%
Contains more Vitamin B2 +58.3%
Contains more Vitamin B5 +10.7%
Contains more Vitamin B6 +38.7%
Equal in Vitamin B3 - 0.961
Equal in Vitamin B5 - 1.349
Equal in Folate - 56
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Contains more Vitamin B1 +53.3%
Contains more Vitamin B2 +58.3%
Contains more Vitamin B5 +10.7%
Contains more Vitamin B6 +38.7%
Equal in Vitamin B3 - 0.961
Equal in Vitamin B5 - 1.349
Equal in Folate - 56

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
33
Oat
Mineral Summary Score
122
Bran
112
Oat

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
101%
Oat
Carbohydrates
66%
Bran
66%
Oat
Fats
32%
Bran
32%
Oat

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 0.111g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 3)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.6)
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)

All nutrients comparison - raw data values

Nutrient Bran Oat Opinion
Calories 246 389 Oat
Protein 17.3 16.89 Bran
Fats 7.03 6.9 Bran
Vitamin C 0 0
Carbs 66.22 66.27 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 4.72 Bran
Calcium 58 54 Bran
Potassium 566 429 Bran
Magnesium 235 177 Bran
Sugar 1.45 Oat
Fiber 15.4 10.6 Bran
Copper 0.403 0.626 Oat
Zinc 3.11 3.97 Oat
Starch
Phosphorus 734 523 Bran
Sodium 4 2 Oat
Vitamin A 0 0
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.763 Bran
Vitamin B2 0.22 0.139 Bran
Vitamin B3 0.934 0.961 Oat
Vitamin B5 1.494 1.349 Bran
Vitamin B6 0.165 0.119 Bran
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folate 52 56 Oat
Trans Fat
Saturated Fat 1.328 1.217 Oat
Monounsaturated Fat 2.376 2.178 Bran
Polyunsaturated fat 2.766 2.535 Bran
Tryptophan 0.335 0.234 Bran
Threonine 0.502 0.575 Oat
Isoleucine 0.668 0.694 Oat
Leucine 1.374 1.284 Bran
Lysine 0.76 0.701 Bran
Methionine 0.335 0.312 Bran
Phenylalanine 0.908 0.895 Bran
Valine 0.964 0.937 Bran
Histidine 0.41 0.405 Bran
Fructose

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.