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  6. Bran vs. Porridge

Bran vs. Porridge — In-Depth Nutrition Comparison

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What are the differences between Bran and Porridge?

  • Bran is higher in Manganese, Phosphorus, Selenium, Vitamin B1, Fiber, and Magnesium, yet Porridge is higher in Iron, and Calcium.
  • Bran's daily need coverage for Manganese is 42% more.
  • Bran has 8 times more Magnesium than Porridge. While Bran has 40mg of Magnesium, Porridge has only 5mg.

We used Oat bran, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this article.

Infographic

Bran vs Porridge 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
Bran
8
:
2
Porridge
Porridge
Contains more Magnesium +700%
Contains more Phosphorus +693.3%
Contains more Potassium +475%
Contains less Sodium -83.3%
Contains more Zinc +307.7%
Contains more Copper +65%
Contains more Manganese +∞%
Contains more Selenium +175%
Contains more Calcium +770%
Contains more Iron +325%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +700%
Contains more Phosphorus +693.3%
Contains more Potassium +475%
Contains less Sodium -83.3%
Contains more Zinc +307.7%
Contains more Copper +65%
Contains more Manganese +∞%
Contains more Selenium +175%
Contains more Calcium +770%
Contains more Iron +325%

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
Bran
4
:
4
Porridge
Porridge
Contains more Vitamin B1 +190.9%
Contains more Vitamin B2 +36%
Contains more Vitamin B5 +205.6%
Contains more Vitamin B6 +92.3%
Contains more Vitamin B3 +261.1%
Contains more Folate +100%
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% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B2 +36%
Contains more Vitamin B5 +205.6%
Contains more Vitamin B6 +92.3%
Contains more Vitamin B3 +261.1%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
:
1
Porridge
Porridge
Contains more Protein +122.9%
Contains more Fats +309.5%
Contains more Other +122.7%
Equal in Carbs - 10.52
Equal in Water - 87.61
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Protein +122.9%
Contains more Fats +309.5%
Contains more Other +122.7%
Equal in Carbs - 10.52
Equal in Water - 87.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +939.3%
Contains more Polyunsaturated fat +197.4%
Contains less Saturated Fat -79.8%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +939.3%
Contains more Polyunsaturated fat +197.4%
Contains less Saturated Fat -79.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Porridge
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Porridge Opinion
Net carbs 8.84g 10.02g Porridge
Protein 3.21g 1.44g Bran
Fats 0.86g 0.21g Bran
Carbs 11.44g 10.52g Bran
Calories 40kcal 50kcal Porridge
Sugar 0.03g Bran
Fiber 2.6g 0.5g Bran
Calcium 10mg 87mg Porridge
Iron 0.88mg 3.74mg Porridge
Magnesium 40mg 5mg Bran
Phosphorus 119mg 15mg Bran
Potassium 92mg 16mg Bran
Sodium 1mg 6mg Bran
Zinc 0.53mg 0.13mg Bran
Copper 0.066mg 0.04mg Bran
Manganese 0.964mg 0mg Bran
Selenium 7.7µg 2.8µg Bran
Vitamin E 0.02mg Porridge
Vitamin B1 0.16mg 0.055mg Bran
Vitamin B2 0.034mg 0.025mg Bran
Vitamin B3 0.144mg 0.52mg Porridge
Vitamin B5 0.217mg 0.071mg Bran
Vitamin B6 0.025mg 0.013mg Bran
Folate 6µg 12µg Porridge
Vitamin K 0.1µg Porridge
Tryptophan 0.057mg 0.02mg Bran
Threonine 0.086mg 0.045mg Bran
Isoleucine 0.114mg 0.063mg Bran
Leucine 0.235mg 0.11mg Bran
Lysine 0.13mg 0.037mg Bran
Methionine 0.057mg 0.027mg Bran
Phenylalanine 0.155mg 0.078mg Bran
Valine 0.165mg 0.07mg Bran
Histidine 0.07mg 0.033mg Bran
Saturated Fat 0.163g 0.033g Porridge
Monounsaturated Fat 0.291g 0.028g Bran
Polyunsaturated fat 0.339g 0.114g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Porridge
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 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
4%
Porridge
Minerals Daily Need Coverage Score
33%
Bran
21%
Porridge

Comparison summary

Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.13g)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
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 vitamins?
?
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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.