Porridge vs. Bran — In-Depth Nutrition Comparison
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What are the differences between porridge and bran?
- Porridge is higher in iron and calcium, yet bran is higher in manganese, phosphorus, selenium, vitamin B1, fiber, and magnesium.
- Bran's daily need coverage for manganese is 42% more.
- Porridge has 9 times more calcium than bran. While porridge has 87mg of calcium, bran has only 10mg.
We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Oat bran, cooked types in this article.
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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 CalciumCalcium | +770% |
| Contains more IronIron | +325% |
| Contains more MagnesiumMagnesium | +700% |
| Contains more PotassiumPotassium | +475% |
| Contains more CopperCopper | +65% |
| Contains more ZincZinc | +307.7% |
| Contains more PhosphorusPhosphorus | +693.3% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +175% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +261.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin B1Vitamin B1 | +190.9% |
| Contains more Vitamin B2Vitamin B2 | +36% |
| Contains more Vitamin B5Vitamin B5 | +205.6% |
| Contains more Vitamin B6Vitamin B6 | +92.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0mg | 0.964mg | 42% |
| Iron | 3.74mg | 0.88mg | 36% |
| Phosphorus | 15mg | 119mg | 15% |
| Vitamin B1 | 0.055mg | 0.16mg | 9% |
| Selenium | 2.8µg | 7.7µg | 9% |
| Fiber | 0.5g | 2.6g | 8% |
| Magnesium | 5mg | 40mg | 8% |
| Calcium | 87mg | 10mg | 8% |
| Zinc | 0.13mg | 0.53mg | 4% |
| Protein | 1.44g | 3.21g | 4% |
| Copper | 0.04mg | 0.066mg | 3% |
| Vitamin B5 | 0.071mg | 0.217mg | 3% |
| Vitamin B3 | 0.52mg | 0.144mg | 2% |
| Potassium | 16mg | 92mg | 2% |
| Polyunsaturated fat | 0.114g | 0.339g | 2% |
| Folate | 12µg | 6µg | 2% |
| Saturated fat | 0.033g | 0.163g | 1% |
| Vitamin B6 | 0.013mg | 0.025mg | 1% |
| Monounsaturated fat | 0.028g | 0.291g | 1% |
| Calories | 50kcal | 40kcal | 1% |
| Vitamin B2 | 0.025mg | 0.034mg | 1% |
| Fats | 0.21g | 0.86g | 1% |
| Carbs | 10.52g | 11.44g | 0% |
| Net carbs | 10.02g | 8.84g | N/A |
| Sugar | 0.03g | N/A | |
| Sodium | 6mg | 1mg | 0% |
| Vitamin E | 0.02mg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.02mg | 0.057mg | 0% |
| Threonine | 0.045mg | 0.086mg | 0% |
| Isoleucine | 0.063mg | 0.114mg | 0% |
| Leucine | 0.11mg | 0.235mg | 0% |
| Lysine | 0.037mg | 0.13mg | 0% |
| Methionine | 0.027mg | 0.057mg | 0% |
| Phenylalanine | 0.078mg | 0.155mg | 0% |
| Valine | 0.07mg | 0.165mg | 0% |
| Histidine | 0.033mg | 0.07mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +122.9% |
| Contains more FatsFats | +309.5% |
| Contains more OtherOther | +122.7% |
~equal in
Carbs
~11.44g
~equal in
Water
~84g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -79.8% |
| Contains more Mono. FatMonounsaturated fat | +939.3% |
| Contains more Poly. FatPolyunsaturated fat | +197.4% |
