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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
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.
Oat
Oat
3
:
7
Bran
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%
Contains more Manganese +14.5%
Equal in Calcium - 58
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Bran
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
Oat
2
:
6
Bran
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
Oat
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%
Bran
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
2
:
3
Bran
Bran
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
Oat
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
Bran
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
Oat
1
:
2
Bran
Bran
Equal in Saturated Fat - 1.328
Equal in Monounsaturated Fat - 2.376
Equal in Polyunsaturated fat - 2.766
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Bran
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
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
Sugar 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
Manganese 4.916mg 5.63mg Bran
Selenium 45.2µg Bran
Vitamin E 1.01mg Bran
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 K 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
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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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
33%
Oat
46%
Bran
Minerals Daily Need Coverage Score
154%
Oat
195%
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.