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Bran vs. Oats — In-Depth Nutrition Comparison

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Important differences between bran and oats

  • 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.

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

Infographic

Bran vs Oats 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.
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%
Oats
Oats
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%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +∞%
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%

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.
Bran
Bran
0
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%
Oats
Oats
6
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% 191% 32% 18% 81% 27% 0% 0% 42%
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 D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Bran Oats DV% diff.
Manganese 0.964mg 4.916mg 172%
Copper 0.066mg 0.626mg 62%
Phosphorus 119mg 523mg 58%
Vitamin B1 0.16mg 0.763mg 50%
Iron 0.88mg 4.72mg 48%
Magnesium 40mg 177mg 33%
Fiber 2.6g 10.6g 32%
Zinc 0.53mg 3.97mg 31%
Protein 3.21g 16.89g 27%
Vitamin B5 0.217mg 1.349mg 23%
Carbs 11.44g 66.27g 18%
Calories 40kcal 389kcal 17%
Polyunsaturated fat 0.339g 2.535g 15%
Selenium 7.7µg 14%
Folate 6µg 56µg 13%
Potassium 92mg 429mg 10%
Fats 0.86g 6.9g 9%
Vitamin B2 0.034mg 0.139mg 8%
Vitamin B6 0.025mg 0.119mg 7%
Vitamin B3 0.144mg 0.961mg 5%
Saturated fat 0.163g 1.217g 5%
Monounsaturated fat 0.291g 2.178g 5%
Calcium 10mg 54mg 4%
Protein per 100 calories 8g 4.3g N/A
Calories per 10 g protein 125kcal 230kcal N/A
Weight per 100 calories 250g 26g N/A
Unsaturated / Saturated Fat ratio 3.9 3.9 N/A
Net carbs 8.84g 55.67g N/A
Sodium 1mg 2mg 0%
Tryptophan 0.057mg 0.234mg 0%
Threonine 0.086mg 0.575mg 0%
Isoleucine 0.114mg 0.694mg 0%
Leucine 0.235mg 1.284mg 0%
Lysine 0.13mg 0.701mg 0%
Methionine 0.057mg 0.312mg 0%
Phenylalanine 0.155mg 0.895mg 0%
Valine 0.165mg 0.937mg 0%
Histidine 0.07mg 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Oats
Oats
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
Contains more WaterWater +921.9%
Contains more ProteinProtein +426.2%
Contains more FatsFats +702.3%
Contains more CarbsCarbs +479.3%
Contains more OtherOther +251%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Oats
Oats
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
Contains less Sat. FatSaturated fat -86.6%
Contains more Mono. FatMonounsaturated fat +648.5%
Contains more Poly. FatPolyunsaturated fat +647.8%

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.