Oatmeal vs. Bran — In-Depth Nutrition Comparison
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What are the differences between oatmeal and bran?
- Oatmeal is higher in iron, vitamin B6, vitamin B3, vitamin B2, folate, vitamin A, vitamin B1, and calcium, yet bran is higher in manganese and phosphorus.
- Oatmeal's daily need coverage for iron is 64% more.
- The glycemic index of bran is lower.
We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Oat bran, cooked types in this article.
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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 | +700% |
| Contains more IronIron | +577.3% |
| Contains more ZincZinc | +17% |
| Contains more MagnesiumMagnesium | +53.8% |
| Contains more PotassiumPotassium | +50.8% |
| Contains more PhosphorusPhosphorus | +54.5% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +72.8% |
| Contains more SeleniumSelenium | +54% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +62.5% |
| Contains more Vitamin B2Vitamin B2 | +532.4% |
| Contains more Vitamin B3Vitamin B3 | +2000.7% |
| Contains more Vitamin B5Vitamin B5 | +46.1% |
| Contains more Vitamin B6Vitamin B6 | +1060% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +633.3% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 0.88mg | 64% |
| Vitamin B6 | 0.29mg | 0.025mg | 20% |
| Manganese | 0.558mg | 0.964mg | 18% |
| Vitamin B3 | 3.025mg | 0.144mg | 18% |
| Vitamin A | 130µg | 0µg | 14% |
| Vitamin B2 | 0.215mg | 0.034mg | 14% |
| Folate | 44µg | 6µg | 10% |
| Vitamin B1 | 0.26mg | 0.16mg | 8% |
| Calcium | 80mg | 10mg | 7% |
| Phosphorus | 77mg | 119mg | 6% |
| Selenium | 5µg | 7.7µg | 5% |
| Fiber | 1.7g | 2.6g | 4% |
| Starch | 10.37g | 4% | |
| Magnesium | 26mg | 40mg | 3% |
| Sodium | 49mg | 1mg | 2% |
| Protein | 2.37g | 3.21g | 2% |
| Vitamin B5 | 0.317mg | 0.217mg | 2% |
| Choline | 4.7mg | 1% | |
| Polyunsaturated fat | 0.426g | 0.339g | 1% |
| Calories | 68kcal | 40kcal | 1% |
| Fats | 1.36g | 0.86g | 1% |
| Potassium | 61mg | 92mg | 1% |
| Zinc | 0.62mg | 0.53mg | 1% |
| Carbs | 11.67g | 11.44g | 0% |
| Net carbs | 9.97g | 8.84g | N/A |
| Sugar | 0.46g | N/A | |
| Copper | 0.066mg | 0.066mg | 0% |
| Vitamin E | 0.07mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0.003g | N/A | |
| Saturated fat | 0.226g | 0.163g | 0% |
| Monounsaturated fat | 0.391g | 0.291g | 0% |
| Tryptophan | 0.04mg | 0.057mg | 0% |
| Threonine | 0.083mg | 0.086mg | 0% |
| Isoleucine | 0.105mg | 0.114mg | 0% |
| Leucine | 0.2mg | 0.235mg | 0% |
| Lysine | 0.135mg | 0.13mg | 0% |
| Methionine | 0.04mg | 0.057mg | 0% |
| Phenylalanine | 0.13mg | 0.155mg | 0% |
| Valine | 0.151mg | 0.165mg | 0% |
| Histidine | 0.057mg | 0.07mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +58.1% |
| Contains more OtherOther | +16.3% |
| Contains more ProteinProtein | +35.4% |
~equal in
Carbs
~11.44g
~equal in
Water
~84g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +34.4% |
| Contains more Poly. FatPolyunsaturated fat | +25.7% |
| Contains less Sat. FatSaturated fat | -27.9% |
