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Bran vs Cinnamon - In-Depth Nutrition Comparison

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Summary of differences between Bran and Cinnamon

  • Bran has more Phosphorus, Vitamin B1, Selenium, Magnesium, and Vitamin B5, while Cinnamon has more Manganese, Fiber, Calcium, Iron, and Vitamin K.
  • Cinnamon covers your daily need of Manganese 515% more than Bran.
  • Bran contains 53 times more Vitamin B1 than Cinnamon. While Bran contains 1.17mg of Vitamin B1, Cinnamon contains only 0.022mg.

These are the specific foods used in this comparison Oat bran, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
6
:
Contains more Magnesium +291.7%
Contains more Phosphorus +1046.9%
Contains more Potassium +31.3%
Contains less Sodium -60%
Contains more Zinc +69.9%
Contains more Copper +18.9%
Contains more Calcium +1627.6%
Contains more Iron +53.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 301% 312% 43% 28% 39% 2% 50% 114%
Contains more Magnesium +291.7%
Contains more Phosphorus +1046.9%
Contains more Potassium +31.3%
Contains less Sodium -60%
Contains more Zinc +69.9%
Contains more Copper +18.9%
Contains more Calcium +1627.6%
Contains more Iron +53.8%

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
5
:
Contains more Vitamin B1 +5218.2%
Contains more Vitamin B2 +436.6%
Contains more Vitamin B5 +317.3%
Contains more Folate +766.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +129.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +42.6%
Contains more Vitamin K +875%
Equal in Vitamin B6 - 0.158
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 18% 47% 0% 13% 6% 10% 25% 22% 37% 5% 0% 78%
Contains more Vitamin B1 +5218.2%
Contains more Vitamin B2 +436.6%
Contains more Vitamin B5 +317.3%
Contains more Folate +766.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +129.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +42.6%
Contains more Vitamin K +875%
Equal in Vitamin B6 - 0.158

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

All nutrients comparison - raw data values

Nutrient Bran Cinnamon Opinion
Net carbs 50.82g 27.49g Bran
Protein 17.3g 3.99g Bran
Fats 7.03g 1.24g Bran
Carbs 66.22g 80.59g Cinnamon
Calories 246kcal 247kcal Cinnamon
Starch g g
Fructose g 1.11g Cinnamon
Sugar 1.45g 2.17g Bran
Fiber 15.4g 53.1g Cinnamon
Calcium 58mg 1002mg Cinnamon
Iron 5.41mg 8.32mg Cinnamon
Magnesium 235mg 60mg Bran
Phosphorus 734mg 64mg Bran
Potassium 566mg 431mg Bran
Sodium 4mg 10mg Bran
Zinc 3.11mg 1.83mg Bran
Copper 0.403mg 0.339mg Bran
Vitamin A 0IU 295IU Cinnamon
Vitamin E 1.01mg 2.32mg Cinnamon
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 3.8mg Cinnamon
Vitamin B1 1.17mg 0.022mg Bran
Vitamin B2 0.22mg 0.041mg Bran
Vitamin B3 0.934mg 1.332mg Cinnamon
Vitamin B5 1.494mg 0.358mg Bran
Vitamin B6 0.165mg 0.158mg Bran
Folate 52µg 6µg Bran
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 31.2µg Cinnamon
Tryptophan 0.335mg 0.049mg Bran
Threonine 0.502mg 0.136mg Bran
Isoleucine 0.668mg 0.146mg Bran
Leucine 1.374mg 0.253mg Bran
Lysine 0.76mg 0.243mg Bran
Methionine 0.335mg 0.078mg Bran
Phenylalanine 0.908mg 0.146mg Bran
Valine 0.964mg 0.224mg Bran
Histidine 0.41mg 0.117mg Bran
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
Saturated Fat 1.328g 0.345g Cinnamon
Monounsaturated Fat 2.376g 0.246g Bran
Polyunsaturated fat 2.766g 0.068g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Cinnamon
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
21
Cinnamon
Mineral Summary Score
122
Bran
111
Cinnamon

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
24%
Cinnamon
Carbohydrates
66%
Bran
81%
Cinnamon
Fats
32%
Bran
6%
Cinnamon

Comparison summary

Which food is lower in Saturated Fat?
Cinnamon
Cinnamon is lower in Saturated Fat (difference - 0.983g)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.72g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 56)
Which food is cheaper?
Bran
Bran is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.