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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.

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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 Iron +10.2%
Contains more Calcium +37.9%
Contains more Potassium +827.9%
Contains more Magnesium +803.8%
Contains more Copper +510.6%
Contains more Zinc +401.6%
Contains more Phosphorus +853.2%
Contains less Sodium -91.8%
Equal in Iron - 5.41
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Iron +10.2%
Contains more Calcium +37.9%
Contains more Potassium +827.9%
Contains more Magnesium +803.8%
Contains more Copper +510.6%
Contains more Zinc +401.6%
Contains more Phosphorus +853.2%
Contains less Sodium -91.8%
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 Vitamin K +700%
Contains more Folate +18.2%
Equal in Vitamin B2 - 0.22
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
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 Vitamin K +700%
Contains more Folate +18.2%
Equal in Vitamin B2 - 0.22

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.