Oats vs. Bran — In-Depth Nutrition Comparison
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Important differences between oats and bran
- Bran has less manganese, copper, phosphorus, vitamin B1, iron, magnesium, fiber, zinc, vitamin B5, and folate.
- Oats' daily need coverage for manganese is 172% more.
- Oats have 9 times more copper than bran. Oats have 0.626mg of copper, while bran has 0.066mg.
The food varieties used in the comparison are Oats and Oat bran, cooked.
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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.
| Contains more MagnesiumMagnesium | +342.5% |
| Contains more CalciumCalcium | +440% |
| Contains more PotassiumPotassium | +366.3% |
| Contains more IronIron | +436.4% |
| Contains more CopperCopper | +848.5% |
| Contains more ZincZinc | +649.1% |
| Contains more PhosphorusPhosphorus | +339.5% |
| Contains more ManganeseManganese | +410% |
| Contains less SodiumSodium | -50% |
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.
| Contains more Vitamin B1Vitamin B1 | +376.9% |
| Contains more Vitamin B2Vitamin B2 | +308.8% |
| Contains more Vitamin B3Vitamin B3 | +567.4% |
| Contains more Vitamin B5Vitamin B5 | +521.7% |
| Contains more Vitamin B6Vitamin B6 | +376% |
| Contains more FolateFolate | +833.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 0.964mg | 172% |
| Copper | 0.626mg | 0.066mg | 62% |
| Phosphorus | 523mg | 119mg | 58% |
| Vitamin B1 | 0.763mg | 0.16mg | 50% |
| Iron | 4.72mg | 0.88mg | 48% |
| Magnesium | 177mg | 40mg | 33% |
| Fiber | 10.6g | 2.6g | 32% |
| Zinc | 3.97mg | 0.53mg | 31% |
| Protein | 16.89g | 3.21g | 27% |
| Vitamin B5 | 1.349mg | 0.217mg | 23% |
| Carbs | 66.27g | 11.44g | 18% |
| Calories | 389kcal | 40kcal | 17% |
| Polyunsaturated fat | 2.535g | 0.339g | 15% |
| Selenium | 7.7µg | 14% | |
| Folate | 56µg | 6µg | 13% |
| Potassium | 429mg | 92mg | 10% |
| Fats | 6.9g | 0.86g | 9% |
| Vitamin B2 | 0.139mg | 0.034mg | 8% |
| Vitamin B6 | 0.119mg | 0.025mg | 7% |
| Vitamin B3 | 0.961mg | 0.144mg | 5% |
| Saturated fat | 1.217g | 0.163g | 5% |
| Monounsaturated fat | 2.178g | 0.291g | 5% |
| Calcium | 54mg | 10mg | 4% |
| Net carbs | 55.67g | 8.84g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Tryptophan | 0.234mg | 0.057mg | 0% |
| Threonine | 0.575mg | 0.086mg | 0% |
| Isoleucine | 0.694mg | 0.114mg | 0% |
| Leucine | 1.284mg | 0.235mg | 0% |
| Lysine | 0.701mg | 0.13mg | 0% |
| Methionine | 0.312mg | 0.057mg | 0% |
| Phenylalanine | 0.895mg | 0.155mg | 0% |
| Valine | 0.937mg | 0.165mg | 0% |
| Histidine | 0.405mg | 0.07mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +426.2% |
| Contains more FatsFats | +702.3% |
| Contains more CarbsCarbs | +479.3% |
| Contains more OtherOther | +251% |
| Contains more WaterWater | +921.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +648.5% |
| Contains more Poly. FatPolyunsaturated fat | +647.8% |
| Contains less Sat. FatSaturated fat | -86.6% |
