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Oats vs. Bran raw — In-Depth Nutrition Comparison

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Differences between oats and bran raw

  • Oats have more copper and zinc, while bran raw has more vitamin B1, manganese, phosphorus, fiber, magnesium, iron, and vitamin B2.
  • Bran raw's daily need coverage for vitamin B1 is 34% higher.
  • Bran raw contains 2 times less copper than oats. Oats contain 0.626mg of copper, while bran raw contains 0.403mg.

The food types used in this comparison are Oats and Oat bran, raw.

Infographic

Oats 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.
Oats
Oats
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 CopperCopper +55.3%
Contains more ZincZinc +27.7%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +32.8%
Contains more PotassiumPotassium +31.9%
Contains more IronIron +14.6%
Contains more PhosphorusPhosphorus +40.3%
Contains more ManganeseManganese +14.5%
~equal in Calcium ~58mg

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.
Oats
Oats
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +58.3%
Contains more Vitamin B5Vitamin B5 +10.7%
Contains more Vitamin B6Vitamin B6 +38.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.934mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~52µg

All nutrients comparison - raw data values

Nutrient Oats Bran raw DV% diff.
Selenium 45.2µg 82%
Vitamin B1 0.763mg 1.17mg 34%
Manganese 4.916mg 5.63mg 31%
Phosphorus 523mg 734mg 30%
Copper 0.626mg 0.403mg 25%
Fiber 10.6g 15.4g 19%
Magnesium 177mg 235mg 14%
Iron 4.72mg 5.41mg 9%
Zinc 3.97mg 3.11mg 8%
Calories 389kcal 246kcal 7%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Vitamin B2 0.139mg 0.22mg 6%
Potassium 429mg 566mg 4%
Vitamin B6 0.119mg 0.165mg 4%
Vitamin B5 1.349mg 1.494mg 3%
Vitamin K 3.2µg 3%
Polyunsaturated fat 2.535g 2.766g 2%
Saturated fat 1.217g 1.328g 1%
Protein 16.89g 17.3g 1%
Folate 56µg 52µg 1%
Fats 6.9g 7.03g 0%
Carbs 66.27g 66.22g 0%
Net carbs 55.67g 50.82g N/A
Calcium 54mg 58mg 0%
Sugar 1.45g N/A
Sodium 2mg 4mg 0%
Vitamin B3 0.961mg 0.934mg 0%
Monounsaturated fat 2.178g 2.376g 0%
Tryptophan 0.234mg 0.335mg 0%
Threonine 0.575mg 0.502mg 0%
Isoleucine 0.694mg 0.668mg 0%
Leucine 1.284mg 1.374mg 0%
Lysine 0.701mg 0.76mg 0%
Methionine 0.312mg 0.335mg 0%
Phenylalanine 0.895mg 0.908mg 0%
Valine 0.937mg 0.964mg 0%
Histidine 0.405mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +25.5%
Contains more OtherOther +68.6%
~equal in Protein ~17.3g
~equal in Fats ~7.03g
~equal in Carbs ~66.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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
~equal in Saturated fat ~1.328g
~equal in Monounsaturated fat ~2.376g
~equal in Polyunsaturated fat ~2.766g

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.