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Oat vs Bran - In-Depth Nutrition Comparison

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Differences between Oat and Bran

  • Oat has more Copper, and Zinc, while Bran has more Vitamin B1, Manganese, Phosphorus, Fiber, Magnesium, Iron, and Vitamin B2.
  • Bran's daily need coverage for Vitamin B1 is 34% higher.
  • Bran contains 2 times less Copper than Oat. Oat contains 0.626mg of Copper, while Bran contains 0.403mg.

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

Infographic

Oat 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
Oat
3
:
5
Bran
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%
Equal in Calcium - 58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
2
:
6
Bran
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 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 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

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.
Oat Bran
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 Opinion
Net carbs 55.67g 50.82g Oat
Protein 16.89g 17.3g Bran
Fats 6.9g 7.03g Bran
Carbs 66.27g 66.22g Oat
Calories 389kcal 246kcal Oat
Starch g g
Fructose g g
Sugar g 1.45g Oat
Fiber 10.6g 15.4g Bran
Calcium 54mg 58mg Bran
Iron 4.72mg 5.41mg Bran
Magnesium 177mg 235mg Bran
Phosphorus 523mg 734mg Bran
Potassium 429mg 566mg Bran
Sodium 2mg 4mg Oat
Zinc 3.97mg 3.11mg Oat
Copper 0.626mg 0.403mg Oat
Vitamin A 0IU 0IU
Vitamin E mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.763mg 1.17mg Bran
Vitamin B2 0.139mg 0.22mg Bran
Vitamin B3 0.961mg 0.934mg Oat
Vitamin B5 1.349mg 1.494mg Bran
Vitamin B6 0.119mg 0.165mg Bran
Folate 56µg 52µg Oat
Vitamin B12 0µg 0µg
Vitamin K µg 3.2µg Bran
Tryptophan 0.234mg 0.335mg Bran
Threonine 0.575mg 0.502mg Oat
Isoleucine 0.694mg 0.668mg Oat
Leucine 1.284mg 1.374mg Bran
Lysine 0.701mg 0.76mg Bran
Methionine 0.312mg 0.335mg Bran
Phenylalanine 0.895mg 0.908mg Bran
Valine 0.937mg 0.964mg Bran
Histidine 0.405mg 0.41mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.217g 1.328g Oat
Monounsaturated Fat 2.178g 2.376g Bran
Polyunsaturated fat 2.535g 2.766g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33
Oat
46
Bran
Mineral Summary Score
112
Oat
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
101%
Oat
104%
Bran
Carbohydrates
66%
Oat
66%
Bran
Fats
32%
Oat
32%
Bran

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
Bran is lower in glycemic index (difference - 3)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.6)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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