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Bran vs Semolina - In-Depth Nutrition Comparison

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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
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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
6
:
Contains more Iron +631.1%
Contains more Magnesium +770.4%
Contains more Phosphorus +379.7%
Contains more Potassium +225.3%
Contains more Zinc +204.9%
Contains more Copper +41.9%
Contains more Calcium +22.4%
Contains less Sodium -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 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Iron +631.1%
Contains more Magnesium +770.4%
Contains more Phosphorus +379.7%
Contains more Potassium +225.3%
Contains more Zinc +204.9%
Contains more Copper +41.9%
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 Folate +550%
Contains more Vitamin K +3100%
Contains more Vitamin B3 +440.5%
Contains more Vitamin B6 +173.9%
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% 56% 12% 95% 41% 105% 6% 0% 1%
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 Folate +550%
Contains more Vitamin K +3100%
Contains more Vitamin B3 +440.5%
Contains more Vitamin B6 +173.9%

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

All nutrients comparison - raw data values

Nutrient Bran Semolina Opinion
Net carbs 50.82g 79.09g Semolina
Protein 17.3g 7.51g Bran
Fats 7.03g 1.03g Bran
Carbs 66.22g 80.89g Semolina
Calories 246kcal 374kcal Semolina
Starch g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar 1.45g 0.33g Semolina
Fiber 15.4g 1.8g Bran
Calcium 58mg 71mg Semolina
Iron 5.41mg 0.74mg Bran
Magnesium 235mg 27mg Bran
Phosphorus 734mg 153mg Bran
Potassium 566mg 174mg Bran
Sodium 4mg 2mg Semolina
Zinc 3.11mg 1.02mg Bran
Copper 0.403mg 0.284mg Bran
Vitamin A 0IU 0IU
Vitamin E 1.01mg 0.03mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.224mg Bran
Vitamin B2 0.22mg 0.05mg Bran
Vitamin B3 0.934mg 5.048mg Semolina
Vitamin B5 1.494mg 0.672mg Bran
Vitamin B6 0.165mg 0.452mg Semolina
Folate 52µg 8µg Bran
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 0.1µg Bran
Tryptophan 0.335mg 0.103mg Bran
Threonine 0.502mg 0.271mg Bran
Isoleucine 0.668mg 0.339mg Bran
Leucine 1.374mg 0.656mg Bran
Lysine 0.76mg 0.215mg Bran
Methionine 0.335mg 0.183mg Bran
Phenylalanine 0.908mg 0.398mg Bran
Valine 0.964mg 0.47mg Bran
Histidine 0.41mg 0.185mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.328g 0.294g Semolina
Monounsaturated Fat 2.376g 0.258g Bran
Polyunsaturated fat 2.766g 0.322g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Semolina
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
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

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)

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.