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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 Magnesium +32.8%
Contains more Phosphorus +40.3%
Contains more Potassium +31.9%
Contains less Sodium -50%
Contains more Zinc +27.7%
Contains more Copper +55.3%
Equal in Calcium - 54
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Contains more Iron +14.6%
Contains more Magnesium +32.8%
Contains more Phosphorus +40.3%
Contains more Potassium +31.9%
Contains less Sodium -50%
Contains more Zinc +27.7%
Contains more 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
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 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 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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

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

All nutrients comparison - raw data values

Nutrient Bran Oat Opinion
Net carbs 50.82g 55.67g Oat
Protein 17.3g 16.89g Bran
Fats 7.03g 6.9g Bran
Carbs 66.22g 66.27g Oat
Calories 246kcal 389kcal Oat
Starch g g
Fructose g g
Sugar 1.45g g Oat
Fiber 15.4g 10.6g Bran
Calcium 58mg 54mg Bran
Iron 5.41mg 4.72mg Bran
Magnesium 235mg 177mg Bran
Phosphorus 734mg 523mg Bran
Potassium 566mg 429mg Bran
Sodium 4mg 2mg Oat
Zinc 3.11mg 3.97mg Oat
Copper 0.403mg 0.626mg Oat
Vitamin A 0IU 0IU
Vitamin E 1.01mg mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.763mg Bran
Vitamin B2 0.22mg 0.139mg Bran
Vitamin B3 0.934mg 0.961mg Oat
Vitamin B5 1.494mg 1.349mg Bran
Vitamin B6 0.165mg 0.119mg Bran
Folate 52µg 56µg Oat
Vitamin B12 0µg 0µg
Vitamin K 3.2µg µg Bran
Tryptophan 0.335mg 0.234mg Bran
Threonine 0.502mg 0.575mg Oat
Isoleucine 0.668mg 0.694mg Oat
Leucine 1.374mg 1.284mg Bran
Lysine 0.76mg 0.701mg Bran
Methionine 0.335mg 0.312mg Bran
Phenylalanine 0.908mg 0.895mg Bran
Valine 0.964mg 0.937mg Bran
Histidine 0.41mg 0.405mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.328g 1.217g Oat
Monounsaturated Fat 2.376g 2.178g Bran
Polyunsaturated fat 2.766g 2.535g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Oat
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
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

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)

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.