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  6. Bran vs. Porridge

Bran vs. Porridge — In-Depth Nutrition Comparison

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What are the main differences between Bran and Porridge?

  • Porridge has less Manganese, Phosphorus, Vitamin B1, Selenium, Fiber, Magnesium, Copper, Vitamin B5, Zinc, and Iron than Bran.
  • Bran's daily need coverage for Manganese is 245% higher.
  • Bran has 49 times more Phosphorus than Porridge. Bran has 734mg of Phosphorus, while Porridge has 15mg.

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

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
9
:
1
Porridge
Porridge
Contains more Iron +44.7%
Contains more Magnesium +4600%
Contains more Phosphorus +4793.3%
Contains more Potassium +3437.5%
Contains less Sodium -33.3%
Contains more Zinc +2292.3%
Contains more Copper +907.5%
Contains more Manganese +∞%
Contains more Selenium +1514.3%
Contains more Calcium +50%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Iron +44.7%
Contains more Magnesium +4600%
Contains more Phosphorus +4793.3%
Contains more Potassium +3437.5%
Contains less Sodium -33.3%
Contains more Zinc +2292.3%
Contains more Copper +907.5%
Contains more Manganese +∞%
Contains more Selenium +1514.3%
Contains more Calcium +50%

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
8
:
0
Porridge
Porridge
Contains more Vitamin E +4950%
Contains more Vitamin B1 +2027.3%
Contains more Vitamin B2 +780%
Contains more Vitamin B3 +79.6%
Contains more Vitamin B5 +2004.2%
Contains more Vitamin B6 +1169.2%
Contains more Folate +333.3%
Contains more Vitamin K +3100%
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%
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 E +4950%
Contains more Vitamin B1 +2027.3%
Contains more Vitamin B2 +780%
Contains more Vitamin B3 +79.6%
Contains more Vitamin B5 +2004.2%
Contains more Vitamin B6 +1169.2%
Contains more Folate +333.3%
Contains more Vitamin K +3100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
:
1
Porridge
Porridge
Contains more Protein +1101.4%
Contains more Fats +3247.6%
Contains more Carbs +529.5%
Contains more Other +1218.2%
Contains more Water +1237.6%
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
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 +1101.4%
Contains more Fats +3247.6%
Contains more Carbs +529.5%
Contains more Other +1218.2%
Contains more Water +1237.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Porridge
Porridge
Contains more Monounsaturated Fat +8385.7%
Contains more Polyunsaturated fat +2326.3%
Contains less Saturated Fat -97.5%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Monounsaturated Fat +8385.7%
Contains more Polyunsaturated fat +2326.3%
Contains less Saturated Fat -97.5%

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 Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran Porridge Opinion
Net carbs 50.82g 10.02g Bran
Protein 17.3g 1.44g Bran
Fats 7.03g 0.21g Bran
Carbs 66.22g 10.52g Bran
Calories 246kcal 50kcal Bran
Sugar 1.45g 0.03g Porridge
Fiber 15.4g 0.5g Bran
Calcium 58mg 87mg Porridge
Iron 5.41mg 3.74mg Bran
Magnesium 235mg 5mg Bran
Phosphorus 734mg 15mg Bran
Potassium 566mg 16mg Bran
Sodium 4mg 6mg Bran
Zinc 3.11mg 0.13mg Bran
Copper 0.403mg 0.04mg Bran
Manganese 5.63mg 0mg Bran
Selenium 45.2µg 2.8µg Bran
Vitamin E 1.01mg 0.02mg Bran
Vitamin B1 1.17mg 0.055mg Bran
Vitamin B2 0.22mg 0.025mg Bran
Vitamin B3 0.934mg 0.52mg Bran
Vitamin B5 1.494mg 0.071mg Bran
Vitamin B6 0.165mg 0.013mg Bran
Folate 52µg 12µg Bran
Vitamin K 3.2µg 0.1µg Bran
Tryptophan 0.335mg 0.02mg Bran
Threonine 0.502mg 0.045mg Bran
Isoleucine 0.668mg 0.063mg Bran
Leucine 1.374mg 0.11mg Bran
Lysine 0.76mg 0.037mg Bran
Methionine 0.335mg 0.027mg Bran
Phenylalanine 0.908mg 0.078mg Bran
Valine 0.964mg 0.07mg Bran
Histidine 0.41mg 0.033mg Bran
Saturated Fat 1.328g 0.033g Porridge
Monounsaturated Fat 2.376g 0.028g Bran
Polyunsaturated fat 2.766g 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
46%
Bran
4%
Porridge
Minerals Daily Need Coverage Score
195%
Bran
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 1.42g)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 1.295g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 2mg)
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 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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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/168872/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.