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Oatmeal vs Bran - In-Depth Nutrition Comparison

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What are the main differences between Oatmeal and Bran?

  • Oatmeal has less Manganese, Phosphorus, Vitamin B1, Selenium, Fiber, Magnesium, Copper, Vitamin B5, Zinc, and Potassium than Bran.
  • Bran's daily need coverage for Manganese is 221% higher.

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 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
:
6
Bran
Contains more Calcium +37.9%
Contains more Iron +10.2%
Contains more Magnesium +803.8%
Contains more Phosphorus +853.2%
Contains more Potassium +827.9%
Contains less Sodium -91.8%
Contains more Zinc +401.6%
Contains more Copper +510.6%
Equal in Iron - 5.41
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 224% 19% 33% 6% 7% 17% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Calcium +37.9%
Contains more Iron +10.2%
Contains more Magnesium +803.8%
Contains more Phosphorus +853.2%
Contains more Potassium +827.9%
Contains less Sodium -91.8%
Contains more Zinc +401.6%
Contains more Copper +510.6%
Equal in Iron - 5.41

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
:
6
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B3 +223.9%
Contains more Vitamin B6 +75.8%
Contains more Vitamin E +1342.9%
Contains more Vitamin B1 +350%
Contains more Vitamin B5 +371.3%
Contains more Folate +18.2%
Contains more Vitamin K +700%
Equal in Vitamin B2 - 0.22
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +223.9%
Contains more Vitamin B6 +75.8%
Contains more Vitamin E +1342.9%
Contains more Vitamin B1 +350%
Contains more Vitamin B5 +371.3%
Contains more Folate +18.2%
Contains more Vitamin K +700%
Equal in Vitamin B2 - 0.22

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.
Oatmeal Bran
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Bran Opinion
Net carbs 9.97g 50.82g Bran
Protein 2.37g 17.3g Bran
Fats 1.36g 7.03g Bran
Carbs 11.67g 66.22g Bran
Calories 68kcal 246kcal Bran
Starch 10.37g g Oatmeal
Fructose 0g g Oatmeal
Sugar 0.46g 1.45g Oatmeal
Fiber 1.7g 15.4g Bran
Calcium 80mg 58mg Oatmeal
Iron 5.96mg 5.41mg Oatmeal
Magnesium 26mg 235mg Bran
Phosphorus 77mg 734mg Bran
Potassium 61mg 566mg Bran
Sodium 49mg 4mg Bran
Zinc 0.62mg 3.11mg Bran
Copper 0.066mg 0.403mg Bran
Vitamin A 433IU 0IU Oatmeal
Vitamin E 0.07mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.26mg 1.17mg Bran
Vitamin B2 0.215mg 0.22mg Bran
Vitamin B3 3.025mg 0.934mg Oatmeal
Vitamin B5 0.317mg 1.494mg Bran
Vitamin B6 0.29mg 0.165mg Oatmeal
Folate 44µg 52µg Bran
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 3.2µg Bran
Tryptophan 0.04mg 0.335mg Bran
Threonine 0.083mg 0.502mg Bran
Isoleucine 0.105mg 0.668mg Bran
Leucine 0.2mg 1.374mg Bran
Lysine 0.135mg 0.76mg Bran
Methionine 0.04mg 0.335mg Bran
Phenylalanine 0.13mg 0.908mg Bran
Valine 0.151mg 0.964mg Bran
Histidine 0.057mg 0.41mg Bran
Cholesterol 0mg 0mg
Trans Fat 0.003g g Bran
Saturated Fat 0.226g 1.328g Oatmeal
Monounsaturated Fat 0.391g 2.376g Bran
Polyunsaturated fat 0.426g 2.766g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
27
Oatmeal
46
Bran
Mineral Summary Score
44
Oatmeal
122
Bran

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
14%
Oatmeal
104%
Bran
Carbohydrates
12%
Oatmeal
66%
Bran
Fats
6%
Oatmeal
32%
Bran

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 0.99g)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 1.102g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 23)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Bran - 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.