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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +700% |
| Contains more PotassiumPotassium | +475% |
| Contains more CopperCopper | +65% |
| Contains more ZincZinc | +307.7% |
| Contains more PhosphorusPhosphorus | +693.3% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +175% |
| Contains more CalciumCalcium | +770% |
| Contains more IronIron | +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.
| Contains more Vitamin B1Vitamin B1 | +190.9% |
| Contains more Vitamin B2Vitamin B2 | +36% |
| Contains more Vitamin B5Vitamin B5 | +205.6% |
| Contains more Vitamin B6Vitamin B6 | +92.3% |
| Contains more Vitamin B3Vitamin B3 | +261.1% |
| Contains more FolateFolate | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.964mg | 0mg | 42% |
| Iron | 0.88mg | 3.74mg | 36% |
| Phosphorus | 119mg | 15mg | 15% |
| Vitamin B1 | 0.16mg | 0.055mg | 9% |
| Selenium | 7.7µg | 2.8µg | 9% |
| Fiber | 2.6g | 0.5g | 8% |
| Magnesium | 40mg | 5mg | 8% |
| Calcium | 10mg | 87mg | 8% |
| Zinc | 0.53mg | 0.13mg | 4% |
| Protein | 3.21g | 1.44g | 4% |
| Copper | 0.066mg | 0.04mg | 3% |
| Vitamin B5 | 0.217mg | 0.071mg | 3% |
| Vitamin B3 | 0.144mg | 0.52mg | 2% |
| Potassium | 92mg | 16mg | 2% |
| Polyunsaturated fat | 0.339g | 0.114g | 2% |
| Folate | 6µg | 12µg | 2% |
| Saturated fat | 0.163g | 0.033g | 1% |
| Vitamin B6 | 0.025mg | 0.013mg | 1% |
| Monounsaturated fat | 0.291g | 0.028g | 1% |
| Calories | 40kcal | 50kcal | 1% |
| Vitamin B2 | 0.034mg | 0.025mg | 1% |
| Fats | 0.86g | 0.21g | 1% |
| Carbs | 11.44g | 10.52g | 0% |
| Net carbs | 8.84g | 10.02g | N/A |
| Sugar | 0.03g | N/A | |
| Sodium | 1mg | 6mg | 0% |
| Vitamin E | 0.02mg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.057mg | 0.02mg | 0% |
| Threonine | 0.086mg | 0.045mg | 0% |
| Isoleucine | 0.114mg | 0.063mg | 0% |
| Leucine | 0.235mg | 0.11mg | 0% |
| Lysine | 0.13mg | 0.037mg | 0% |
| Methionine | 0.057mg | 0.027mg | 0% |
| Phenylalanine | 0.155mg | 0.078mg | 0% |
| Valine | 0.165mg | 0.07mg | 0% |
| Histidine | 0.07mg | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +122.9% |
| Contains more FatsFats | +309.5% |
| Contains more OtherOther | +122.7% |
~equal in
Carbs
~10.52g
~equal in
Water
~87.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +939.3% |
| Contains more Poly. FatPolyunsaturated fat | +197.4% |
| Contains less Sat. FatSaturated fat | -79.8% |
