Corn bran, crude vs Oat bran, cooked
Original comparison by NutriVerdict
Bottom line: Corn bran, crude is the more nutrient-dense of the two, scoring 91 of 100 to 87 for Oat bran, cooked.
Corn bran, crude edges ahead with a score of 91 of 100 against 87 of 100 for oat bran, cooked, driven mainly by fiber: corn bran packs 79 g of fiber per 100 g compared with 2.6 g in cooked oat bran. Corn bran also has more protein (8.36 g vs 3.21 g) but far more calories per 100 g, 224 versus 40, since the oat bran figure includes cooking water. Sodium is low in both, 7 mg versus 1 mg.
Choose corn bran, crude when fiber intake is the priority and you are using it as a small add-in rather than a full serving. Choose oat bran, cooked when you want a filling, low-calorie breakfast base. Keep portion size in mind, since corn bran's numbers are for the dry, uncooked product.
Head to head, per 100 g
| Metric | Corn bran, crude | Oat bran, cooked |
|---|---|---|
| Nutrient Density Score | 91 | 87 |
| Calories | 224 kcal | 40 kcal |
| Protein | 8.4 g | 3.2 g |
| Carbohydrate | 86 g | 11 g |
| Dietary fiber | 79 g | 2.6 g |
| Sugars | 0 g | - |
| Total fat | 0.9 g | 0.9 g |
| Saturated fat | 0.1 g | 0.2 g |
| Sodium | 7 mg | 1 mg |
| Potassium | 44 mg | 92 mg |
| Calcium | 42 mg | 10 mg |
| Iron | 2.8 mg | 0.9 mg |
| Magnesium | 64 mg | 40 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 4 ug | 0 ug |
| Vitamin E | 0.4 mg | - |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Corn bran, crude healthier than Oat bran, cooked?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Corn bran, crude scores higher, 91 of 100 to 87. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Corn bran, crude or Oat bran, cooked?
Corn bran, crude has more protein, 8.4 g per 100 g to 3.2 g.
Which has fewer calories?
Oat bran, cooked is lower in calories, 40 kcal per 100 g to 224 kcal.
Which has more fiber?
Corn bran, crude has more dietary fiber, 79 g per 100 g to 2.6 g.