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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
Bran
5
:
3
Oat
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
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Oat
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
Bran
6
:
2
Oat
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
Bran
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%
Oat
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Oat
Oat
Contains more Other +68.6%
Contains more Water +25.5%
Equal in Protein - 16.89
Equal in Fats - 6.9
Equal in Carbs - 66.27
Bran
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Other +68.6%
Contains more 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
Bran
Bran
2
:
1
Oat
Oat
Equal in Saturated Fat - 1.217
Equal in Monounsaturated Fat - 2.178
Equal in Polyunsaturated fat - 2.535
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
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.
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
Sugar 1.45g 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 E 1.01mg Bran
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 K 3.2µg 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
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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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%
Bran
33%
Oat
Minerals Daily Need Coverage Score
122%
Bran
112%
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.