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Bran vs. Cinnamon — In-Depth Nutrition Comparison

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The main differences between bran and cinnamon

  • Bran has more vitamin B1 and selenium; however, cinnamon has more manganese, fiber, calcium, iron, copper, zinc, vitamin B6, and potassium.
  • Daily need coverage for manganese for cinnamon is 717% higher.
  • Cinnamon has 7 times less vitamin B1 than bran. Bran has 0.16mg of vitamin B1, while cinnamon has 0.022mg.

Food types used in this article are Oat bran, cooked and Spices, cinnamon, ground.

Infographic

Bran vs Cinnamon 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 301% 38% 312% 113% 50% 27% 1.3% 2278% 17%
Contains more PhosphorusPhosphorus +85.9%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +148.4%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +9920%
Contains more PotassiumPotassium +368.5%
Contains more IronIron +845.5%
Contains more CopperCopper +413.6%
Contains more ZincZinc +245.3%
Contains more ManganeseManganese +1711.8%

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.
Bran
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 5% 46% 0% 5.5% 9.5% 25% 21% 36% 0% 78% 4.5% 6%
Contains more Vitamin B1Vitamin B1 +627.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +20.6%
Contains more Vitamin B3Vitamin B3 +825%
Contains more Vitamin B5Vitamin B5 +65%
Contains more Vitamin B6Vitamin B6 +532%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~6µg

All nutrients comparison - raw data values

Nutrient Bran Cinnamon DV% diff.
Manganese 0.964mg 17.466mg 717%
Fiber 2.6g 53.1g 202%
Calcium 10mg 1002mg 99%
Iron 0.88mg 8.32mg 93%
Copper 0.066mg 0.339mg 30%
Vitamin K 31.2µg 26%
Carbs 11.44g 80.59g 23%
Vitamin E 2.32mg 15%
Vitamin B1 0.16mg 0.022mg 12%
Zinc 0.53mg 1.83mg 12%
Calories 40kcal 247kcal 10%
Potassium 92mg 431mg 10%
Vitamin B6 0.025mg 0.158mg 10%
Phosphorus 119mg 64mg 8%
Selenium 7.7µg 3.1µg 8%
Vitamin B3 0.144mg 1.332mg 7%
Magnesium 40mg 60mg 5%
Vitamin C 0mg 3.8mg 4%
Vitamin B5 0.217mg 0.358mg 3%
Choline 11mg 2%
Vitamin A 0µg 15µg 2%
Polyunsaturated fat 0.339g 0.068g 2%
Protein 3.21g 3.99g 2%
Saturated fat 0.163g 0.345g 1%
Fructose 1.11g 1%
Vitamin B2 0.034mg 0.041mg 1%
Fats 0.86g 1.24g 1%
Net carbs 8.84g 27.49g N/A
Sugar 2.17g N/A
Sodium 1mg 10mg 0%
Folate 6µg 6µg 0%
Monounsaturated fat 0.291g 0.246g 0%
Tryptophan 0.057mg 0.049mg 0%
Threonine 0.086mg 0.136mg 0%
Isoleucine 0.114mg 0.146mg 0%
Leucine 0.235mg 0.253mg 0%
Lysine 0.13mg 0.243mg 0%
Methionine 0.057mg 0.078mg 0%
Phenylalanine 0.155mg 0.146mg 0%
Valine 0.165mg 0.224mg 0%
Histidine 0.07mg 0.117mg 0%
Omega-3 - ALA 0.011g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
4% 81% 11% 4%
Protein: 3.99 g
Fats: 1.24 g
Carbs: 80.59 g
Water: 10.58 g
Other: 3.6 g
Contains more WaterWater +694%
Contains more ProteinProtein +24.3%
Contains more FatsFats +44.2%
Contains more CarbsCarbs +604.5%
Contains more OtherOther +634.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
3
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
52% 37% 10%
Saturated fat: Sat. Fat 0.345 g
Monounsaturated fat: Mono. Fat 0.246 g
Polyunsaturated fat: Poly. Fat 0.068 g
Contains less Sat. FatSaturated fat -52.8%
Contains more Mono. FatMonounsaturated fat +18.3%
Contains more Poly. FatPolyunsaturated fat +398.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Cinnamon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171320/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.