Oatmeal vs. Bran raw — In-Depth Nutrition Comparison
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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.
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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.
| 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% |
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.
| 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% |
| Contains more CholineCholine | +585.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Monounsaturated fat | 0.391g | 2.376g | 5% |
| Choline | 4.7mg | 32.2mg | 5% |
| Saturated fat | 0.226g | 1.328g | 5% |
| Starch | 10.37g | 4% | |
| Calcium | 80mg | 58mg | 2% |
| Vitamin K | 0.4µg | 3.2µg | 2% |
| Folate | 44µg | 52µg | 2% |
| Sodium | 49mg | 4mg | 2% |
| 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
| 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
| Contains less Sat. FatSaturated fat | -83% |
| Contains more Mono. FatMonounsaturated fat | +507.7% |
| Contains more Poly. FatPolyunsaturated fat | +549.3% |