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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.

Infographic

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 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 Calcium +50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
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 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 Folate +333.3%
Contains more Vitamin K +3100%
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% 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%

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

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
Starch g g
Fructose g g
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
Vitamin A 0IU 0IU
Vitamin E 1.01mg 0.02mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat g g
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

People also compare

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

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

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.