Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Oatmeal
  5. Compare
  6. Oatmeal vs. Bran raw

Oatmeal vs. Bran raw — In-Depth Nutrition Comparison

Compare

What are the main differences between oatmeal and bran raw?

  • Oatmeal has less manganese, phosphorus, vitamin B1, selenium, fiber, magnesium, copper, vitamin B5, zinc, and potassium than bran raw.
  • Bran raw's daily need coverage for manganese is 221% higher.
  • Bran raw has a lower glycemic index than oatmeal.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Oat bran, raw types in this comparison.

Infographic

Oatmeal vs Bran raw infographic
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +37.9%
Contains more MagnesiumMagnesium +803.8%
Contains more PotassiumPotassium +827.9%
Contains more CopperCopper +510.6%
Contains more ZincZinc +401.6%
Contains more PhosphorusPhosphorus +853.2%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +909%
Contains more SeleniumSelenium +804%
~equal in Iron ~5.41mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +223.9%
Contains more Vitamin B6Vitamin B6 +75.8%
Contains more Vitamin EVitamin E +1342.9%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B5Vitamin B5 +371.3%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +18.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Bran raw DV% diff.
Manganese 0.558mg 5.63mg 221%
Phosphorus 77mg 734mg 94%
Vitamin B1 0.26mg 1.17mg 76%
Selenium 5µg 45.2µg 73%
Fiber 1.7g 15.4g 55%
Magnesium 26mg 235mg 50%
Copper 0.066mg 0.403mg 37%
Protein 2.37g 17.3g 30%
Vitamin B5 0.317mg 1.494mg 24%
Zinc 0.62mg 3.11mg 23%
Carbs 11.67g 66.22g 18%
Polyunsaturated fat 0.426g 2.766g 16%
Potassium 61mg 566mg 15%
Vitamin A 130µg 0µg 14%
Vitamin B3 3.025mg 0.934mg 13%
Vitamin B6 0.29mg 0.165mg 10%
Calories 68kcal 246kcal 9%
Fats 1.36g 7.03g 9%
Iron 5.96mg 5.41mg 7%
Vitamin E 0.07mg 1.01mg 6%
Choline 4.7mg 32.2mg 5%
Saturated fat 0.226g 1.328g 5%
Monounsaturated fat 0.391g 2.376g 5%
Starch 10.37g 4%
Calcium 80mg 58mg 2%
Sodium 49mg 4mg 2%
Vitamin K 0.4µg 3.2µg 2%
Folate 44µg 52µg 2%
Protein per 100 calories 3.5g 7g N/A
Calories per 10 g protein 287kcal 142kcal N/A
Weight per 100 calories 147g 41g N/A
Unsaturated / Saturated Fat ratio 3.6 3.9 N/A
Net carbs 9.97g 50.82g N/A
Sugar 0.46g 1.45g N/A
Vitamin B2 0.215mg 0.22mg 0%
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.335mg 0%
Threonine 0.083mg 0.502mg 0%
Isoleucine 0.105mg 0.668mg 0%
Leucine 0.2mg 1.374mg 0%
Lysine 0.135mg 0.76mg 0%
Methionine 0.04mg 0.335mg 0%
Phenylalanine 0.13mg 0.908mg 0%
Valine 0.151mg 0.964mg 0%
Histidine 0.057mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1182.9%
Contains more ProteinProtein +630%
Contains more FatsFats +416.9%
Contains more CarbsCarbs +467.4%
Contains more OtherOther +408.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -83%
Contains more Mono. FatMonounsaturated fat +507.7%
Contains more Poly. FatPolyunsaturated fat +549.3%

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.