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Bran vs Porridge - In-Depth Nutrition Comparison

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What are the main differences between Bran and Porridge?

  • Bran is richer in Phosphorus, Vitamin B1, Selenium, Fiber, Magnesium, Copper, Vitamin B5, Zinc, and Iron, yet Porridge is richer in Manganese.
  • 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.

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Bran vs Porridge 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
7
:
Contains more Iron +44.7%
Contains more Potassium +3437.5%
Contains more Magnesium +4600%
Contains more Copper +907.5%
Contains more Zinc +2292.3%
Contains more Phosphorus +4793.3%
Contains less Sodium -33.3%
Contains more Calcium +50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Iron +44.7%
Contains more Potassium +3437.5%
Contains more Magnesium +4600%
Contains more Copper +907.5%
Contains more Zinc +2292.3%
Contains more Phosphorus +4793.3%
Contains less Sodium -33.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
8
:
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 Vitamin K +3100%
Contains more Folate +333.3%
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% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
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 Vitamin K +3100%
Contains more Folate +333.3%

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
4
Porridge
Mineral Summary Score
122
Bran
24
Porridge

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
9%
Porridge
Carbohydrates
66%
Bran
11%
Porridge
Fats
32%
Bran
1%
Porridge

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Porridge
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?
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 ($)

All nutrients comparison - raw data values

Nutrient Bran Porridge Opinion
Calories 246 50 Bran
Protein 17.3 1.44 Bran
Fats 7.03 0.21 Bran
Vitamin C 0 0
Carbs 66.22 10.52 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 3.74 Bran
Calcium 58 87 Porridge
Potassium 566 16 Bran
Magnesium 235 5 Bran
Sugar 1.45 0.03 Porridge
Fiber 15.4 0.5 Bran
Copper 0.403 0.04 Bran
Zinc 3.11 0.13 Bran
Starch
Phosphorus 734 15 Bran
Sodium 4 6 Bran
Vitamin A 0 0
Vitamin E 1.01 0.02 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.055 Bran
Vitamin B2 0.22 0.025 Bran
Vitamin B3 0.934 0.52 Bran
Vitamin B5 1.494 0.071 Bran
Vitamin B6 0.165 0.013 Bran
Vitamin B12 0 0
Vitamin K 3.2 0.1 Bran
Folate 52 12 Bran
Trans Fat
Saturated Fat 1.328 0.033 Porridge
Monounsaturated Fat 2.376 0.028 Bran
Polyunsaturated fat 2.766 0.114 Bran
Tryptophan 0.335 0.02 Bran
Threonine 0.502 0.045 Bran
Isoleucine 0.668 0.063 Bran
Leucine 1.374 0.11 Bran
Lysine 0.76 0.037 Bran
Methionine 0.335 0.027 Bran
Phenylalanine 0.908 0.078 Bran
Valine 0.964 0.07 Bran
Histidine 0.41 0.033 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. 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.