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Oat vs. Bran — In-Depth Nutrition Comparison

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Important differences between Oat and Bran

  • Bran has less Manganese, Copper, Phosphorus, Vitamin B1, Iron, Magnesium, Fiber, Zinc, Vitamin B5, and Folate.
  • Oat's daily need coverage for Manganese is 172% more.
  • Oat has 9 times more Copper than Bran. Oat has 0.626mg of Copper, while Bran has 0.066mg.

The food varieties used in the comparison are Oats and Oat bran, cooked.

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
8
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%
Bran
Bran
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
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.
Oat
Oat
6
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%
Bran
Bran
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% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
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
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
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
Oat
Oat
2
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Bran
Bran
1
21% 37% 43%
Saturated Fat: Sat. Fat 0.163 g
Monounsaturated Fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated Fat +648.5%
Contains more Poly. FatPolyunsaturated fat +647.8%
Contains less Sat. FatSaturated Fat -86.6%

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
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Oat Bran Opinion
Calories 389kcal 40kcal Oat
Protein 16.89g 3.21g Oat
Fats 6.9g 0.86g Oat
Net carbs 55.67g 8.84g Oat
Carbs 66.27g 11.44g Oat
Magnesium 177mg 40mg Oat
Calcium 54mg 10mg Oat
Potassium 429mg 92mg Oat
Iron 4.72mg 0.88mg Oat
Fiber 10.6g 2.6g Oat
Copper 0.626mg 0.066mg Oat
Zinc 3.97mg 0.53mg Oat
Phosphorus 523mg 119mg Oat
Sodium 2mg 1mg Bran
Manganese 4.916mg 0.964mg Oat
Selenium 7.7µg Bran
Vitamin B1 0.763mg 0.16mg Oat
Vitamin B2 0.139mg 0.034mg Oat
Vitamin B3 0.961mg 0.144mg Oat
Vitamin B5 1.349mg 0.217mg Oat
Vitamin B6 0.119mg 0.025mg Oat
Folate 56µg 6µg Oat
Saturated Fat 1.217g 0.163g Bran
Monounsaturated Fat 2.178g 0.291g Oat
Polyunsaturated fat 2.535g 0.339g Oat
Tryptophan 0.234mg 0.057mg Oat
Threonine 0.575mg 0.086mg Oat
Isoleucine 0.694mg 0.114mg Oat
Leucine 1.284mg 0.235mg Oat
Lysine 0.701mg 0.13mg Oat
Methionine 0.312mg 0.057mg Oat
Phenylalanine 0.895mg 0.155mg Oat
Valine 0.937mg 0.165mg Oat
Histidine 0.405mg 0.07mg Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Oat
6%
Bran
Minerals Daily Need Coverage Score
154%
Oat
33%
Bran

Comparison summary

Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.054g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.