Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Bran vs Semolina - In-Depth Nutrition Comparison

Compare

How are Bran and Semolina different?

  • Bran is higher in Manganese, Phosphorus, Vitamin B1, Iron, Fiber, Magnesium, Selenium, and Zinc, however Semolina is richer in Vitamin B3, and Vitamin B6.
  • Daily need coverage for Manganese from Bran is 200% higher.
  • Bran contains 9 times more Magnesium than Semolina. While Bran contains 235mg of Magnesium, Semolina contains only 27mg.

Oat bran, raw and Rice, white, long-grain, parboiled, unenriched, dry are the varieties used in this article.

Infographic

Bran vs Semolina infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
6
:
Contains more Iron +631.1%
Contains more Potassium +225.3%
Contains more Magnesium +770.4%
Contains more Copper +41.9%
Contains more Zinc +204.9%
Contains more Phosphorus +379.7%
Contains more Calcium +22.4%
Contains less Sodium -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 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +631.1%
Contains more Potassium +225.3%
Contains more Magnesium +770.4%
Contains more Copper +41.9%
Contains more Zinc +204.9%
Contains more Phosphorus +379.7%
Contains more Calcium +22.4%
Contains less Sodium -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
6
:
Contains more Vitamin E +3266.7%
Contains more Vitamin B1 +422.3%
Contains more Vitamin B2 +340%
Contains more Vitamin B5 +122.3%
Contains more Vitamin K +3100%
Contains more Folate +550%
Contains more Vitamin B3 +440.5%
Contains more Vitamin B6 +173.9%
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% 56% 12% 95% 41% 105% 0% 1% 6%
Contains more Vitamin E +3266.7%
Contains more Vitamin B1 +422.3%
Contains more Vitamin B2 +340%
Contains more Vitamin B5 +122.3%
Contains more Vitamin K +3100%
Contains more Folate +550%
Contains more Vitamin B3 +440.5%
Contains more Vitamin B6 +173.9%

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
26
Semolina
Mineral Summary Score
122
Bran
34
Semolina

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
45%
Semolina
Carbohydrates
66%
Bran
81%
Semolina
Fats
32%
Bran
5%
Semolina

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 Semolina
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 1.034g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 2)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.4)
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)

All nutrients comparison - raw data values

Nutrient Bran Semolina Opinion
Calories 246 374 Semolina
Protein 17.3 7.51 Bran
Fats 7.03 1.03 Bran
Vitamin C 0 0
Carbs 66.22 80.89 Semolina
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 0.74 Bran
Calcium 58 71 Semolina
Potassium 566 174 Bran
Magnesium 235 27 Bran
Sugar 1.45 0.33 Semolina
Fiber 15.4 1.8 Bran
Copper 0.403 0.284 Bran
Zinc 3.11 1.02 Bran
Starch 68.29 Semolina
Phosphorus 734 153 Bran
Sodium 4 2 Semolina
Vitamin A 0 0
Vitamin E 1.01 0.03 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.224 Bran
Vitamin B2 0.22 0.05 Bran
Vitamin B3 0.934 5.048 Semolina
Vitamin B5 1.494 0.672 Bran
Vitamin B6 0.165 0.452 Semolina
Vitamin B12 0 0
Vitamin K 3.2 0.1 Bran
Folate 52 8 Bran
Trans Fat
Saturated Fat 1.328 0.294 Semolina
Monounsaturated Fat 2.376 0.258 Bran
Polyunsaturated fat 2.766 0.322 Bran
Tryptophan 0.335 0.103 Bran
Threonine 0.502 0.271 Bran
Isoleucine 0.668 0.339 Bran
Leucine 1.374 0.656 Bran
Lysine 0.76 0.215 Bran
Methionine 0.335 0.183 Bran
Phenylalanine 0.908 0.398 Bran
Valine 0.964 0.47 Bran
Histidine 0.41 0.185 Bran
Fructose 0.02 Semolina

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.