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  6. Porridge vs. Bran raw

Porridge vs. Bran raw — In-Depth Nutrition Comparison

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What are the main differences between porridge and bran raw?

  • Porridge has less manganese, phosphorus, vitamin B1, selenium, fiber, magnesium, copper, vitamin B5, zinc, and iron than bran raw.
  • Bran raw's daily need coverage for manganese is 245% higher.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Oat bran, raw types in this comparison.

Infographic

Porridge vs Bran raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +50%
Contains more MagnesiumMagnesium +4600%
Contains more PotassiumPotassium +3437.5%
Contains more IronIron +44.7%
Contains more CopperCopper +907.5%
Contains more ZincZinc +2292.3%
Contains more PhosphorusPhosphorus +4793.3%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1514.3%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin EVitamin E +4950%
Contains more Vitamin B1Vitamin B1 +2027.3%
Contains more Vitamin B2Vitamin B2 +780%
Contains more Vitamin B3Vitamin B3 +79.6%
Contains more Vitamin B5Vitamin B5 +2004.2%
Contains more Vitamin B6Vitamin B6 +1169.2%
Contains more Vitamin KVitamin K +3100%
Contains more FolateFolate +333.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Bran raw DV% diff.
Manganese 0mg 5.63mg 245%
Phosphorus 15mg 734mg 103%
Vitamin B1 0.055mg 1.17mg 93%
Selenium 2.8µg 45.2µg 77%
Fiber 0.5g 15.4g 60%
Magnesium 5mg 235mg 55%
Copper 0.04mg 0.403mg 40%
Protein 1.44g 17.3g 32%
Vitamin B5 0.071mg 1.494mg 28%
Zinc 0.13mg 3.11mg 27%
Iron 3.74mg 5.41mg 21%
Carbs 10.52g 66.22g 19%
Polyunsaturated fat 0.114g 2.766g 18%
Potassium 16mg 566mg 16%
Vitamin B2 0.025mg 0.22mg 15%
Vitamin B6 0.013mg 0.165mg 12%
Calories 50kcal 246kcal 10%
Fats 0.21g 7.03g 10%
Folate 12µg 52µg 10%
Vitamin E 0.02mg 1.01mg 7%
Choline 32.2mg 6%
Saturated fat 0.033g 1.328g 6%
Monounsaturated fat 0.028g 2.376g 6%
Calcium 87mg 58mg 3%
Vitamin B3 0.52mg 0.934mg 3%
Vitamin K 0.1µg 3.2µg 3%
Protein per 100 calories 2.9g 7g N/A
Calories per 10 g protein 347kcal 142kcal N/A
Weight per 100 calories 200g 41g N/A
Unsaturated / Saturated Fat ratio 4.3 3.9 N/A
Net carbs 10.02g 50.82g N/A
Sugar 0.03g 1.45g N/A
Sodium 6mg 4mg 0%
Tryptophan 0.02mg 0.335mg 0%
Threonine 0.045mg 0.502mg 0%
Isoleucine 0.063mg 0.668mg 0%
Leucine 0.11mg 1.374mg 0%
Lysine 0.037mg 0.76mg 0%
Methionine 0.027mg 0.335mg 0%
Phenylalanine 0.078mg 0.908mg 0%
Valine 0.07mg 0.964mg 0%
Histidine 0.033mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 WaterWater +1237.6%
Contains more ProteinProtein +1101.4%
Contains more FatsFats +3247.6%
Contains more CarbsCarbs +529.5%
Contains more OtherOther +1218.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +8385.7%
Contains more Poly. FatPolyunsaturated fat +2326.3%

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.