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Corn vs. Bran — In-Depth Nutrition Comparison

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Important differences between corn and bran

  • Corn has more vitamin B5, vitamin B3, vitamin B6, vitamin C, and vitamin A; however, bran has more manganese, selenium, phosphorus, vitamin B1, and iron.
  • Bran's daily need coverage for manganese is 35% more.

The food varieties used in the comparison are Corn, sweet, yellow, cooked, boiled, drained, without salt and Oat bran, cooked.

Infographic

Corn 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.
Corn
Corn
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Bran
Bran
7
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 PotassiumPotassium +137%
Contains more ZincZinc +17%
Contains more MagnesiumMagnesium +53.8%
Contains more CalciumCalcium +233.3%
Contains more IronIron +95.6%
Contains more CopperCopper +34.7%
Contains more PhosphorusPhosphorus +54.5%
Contains more ManganeseManganese +477.2%
Contains more SeleniumSelenium +3750%
~equal in Sodium ~1mg

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.
Corn
Corn
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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Bran
Bran
1
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% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +67.6%
Contains more Vitamin B3Vitamin B3 +1068.8%
Contains more Vitamin B5Vitamin B5 +265%
Contains more Vitamin B6Vitamin B6 +456%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +283.3%
Contains more Vitamin B1Vitamin B1 +72%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Bran DV% diff.
Manganese 0.167mg 0.964mg 35%
Selenium 0.2µg 7.7µg 14%
Vitamin B5 0.792mg 0.217mg 12%
Vitamin B3 1.683mg 0.144mg 10%
Vitamin B6 0.139mg 0.025mg 9%
Vitamin C 5.5mg 0mg 6%
Phosphorus 77mg 119mg 6%
Vitamin B1 0.093mg 0.16mg 6%
Iron 0.45mg 0.88mg 5%
Choline 29.1mg 5%
Potassium 218mg 92mg 4%
Folate 23µg 6µg 4%
Calories 96kcal 40kcal 3%
Carbs 20.98g 11.44g 3%
Magnesium 26mg 40mg 3%
Starch 7.17g 3%
Copper 0.049mg 0.066mg 2%
Vitamin B2 0.057mg 0.034mg 2%
Polyunsaturated fat 0.603g 0.339g 2%
Fats 1.5g 0.86g 1%
Calcium 3mg 10mg 1%
Fiber 2.4g 2.6g 1%
Zinc 0.62mg 0.53mg 1%
Vitamin A 13µg 0µg 1%
Vitamin E 0.09mg 1%
Fructose 0.79g 1%
Protein 3.41g 3.21g 0%
Protein per 100 calories 3.6g 8g N/A
Calories per 10 g protein 282kcal 125kcal N/A
Weight per 100 calories 104g 250g N/A
Net carbs 18.58g 8.84g N/A
Sugar 4.54g N/A
Sodium 1mg 1mg 0%
Vitamin K 0.4µg 0%
Saturated fat 0.197g 0.163g 0%
Monounsaturated fat 0.374g 0.291g 0%
Tryptophan 0.023mg 0.057mg 0%
Threonine 0.133mg 0.086mg 0%
Isoleucine 0.133mg 0.114mg 0%
Leucine 0.358mg 0.235mg 0%
Lysine 0.141mg 0.13mg 0%
Methionine 0.069mg 0.057mg 0%
Phenylalanine 0.155mg 0.155mg 0%
Valine 0.191mg 0.165mg 0%
Histidine 0.091mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
4
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 FatsFats +74.4%
Contains more CarbsCarbs +83.4%
Contains more OtherOther +42.9%
Contains more WaterWater +14.4%
~equal in Protein ~3.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 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 +28.5%
Contains more Poly. FatPolyunsaturated fat +77.9%
Contains less Sat. FatSaturated fat -17.3%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.