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Oat vs. Bran raw — In-Depth Nutrition Comparison

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Differences between Oat and Bran raw

  • Oat has 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 Oat. Oat contains 0.626mg of Copper, while Bran raw contains 0.403mg.

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

Infographic

Oat vs Bran raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat
3
:
Contains less Sodium -50%
Contains more Zinc +27.7%
Contains more Copper +55.3%
Contains more Iron +14.6%
Contains more Magnesium +32.8%
Contains more Phosphorus +40.3%
Contains more Potassium +31.9%
Contains more Manganese +14.5%
Equal in Calcium - 58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains less Sodium -50%
Contains more Zinc +27.7%
Contains more Copper +55.3%
Contains more Iron +14.6%
Contains more Magnesium +32.8%
Contains more Phosphorus +40.3%
Contains more Potassium +31.9%
Contains more Manganese +14.5%
Equal in Calcium - 58

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.
Oat
2
:
Contains more Vitamin B1 +53.3%
Contains more Vitamin B2 +58.3%
Contains more Vitamin B5 +10.7%
Contains more Vitamin B6 +38.7%
Equal in Vitamin B3 - 0.934
Equal in Folate - 52
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 18% 8%
Contains more Vitamin B1 +53.3%
Contains more Vitamin B2 +58.3%
Contains more Vitamin B5 +10.7%
Contains more Vitamin B6 +38.7%
Equal in Vitamin B3 - 0.934
Equal in Folate - 52

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
2
:
Contains more Water +25.5%
Contains more Other +68.6%
Equal in Protein - 17.3
Equal in Fats - 7.03
Equal in Carbs - 66.22
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 Water +25.5%
Contains more Other +68.6%
Equal in Protein - 17.3
Equal in Fats - 7.03
Equal in Carbs - 66.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
1
:
Equal in Saturated Fat - 1.328
Equal in Monounsaturated Fat - 2.376
Equal in Polyunsaturated fat - 2.766
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Equal in Saturated Fat - 1.328
Equal in Monounsaturated Fat - 2.376
Equal in Polyunsaturated fat - 2.766

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Bran raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Oat
44%
Bran raw
Minerals Daily Need Coverage Score
154%
Oat
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 0.111g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 3)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oat - 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.