First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Corn | Wheat bran |
| Nutrient | corn | wheat bran |
| Protein | 5g | 14g |
| Carbohydrate | 41g | 60g |
| Fiber | 0g | 40g |
| Fat | 3g | 4g |
| Monounsat. Fat | 1g | 4g |
| Polyunsat. Fat | 1g | 2g |
| Saturated Fat | 0g | 1g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | corn | wheat bran |
| Choline | 0% | 16% |
| Vitamin A | 0% | 0% |
| Vitamin C | 0% | 0% |
| Vitamin E | 0% | 11% |
| Vitamin K | 0% | 2% |
Wheat bran have significantly more Vitamins E than corn. Corn are a good source of Thiamin, Vitamin B6, Magnesium, Phosphorus, Iron. Wheat bran are a good source of Potassium. Wheat bran are a great source of Thiamin, Riboflavin, Pantothenic Acid, Zinc. Wheat bran are an excellent source of Niacin, Vitamin B6, Magnesium, Phosphorus, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | corn | wheat bran |
| Vitamin B1 | 21% | 48% |
| Vitamin B2 | 10% | 49% |
| Vitamin B3 | 17% | 105% |
| Vitamin B5 | 5% | 40% |
| Vitamin B6 | 31% | 110% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | corn | wheat bran |
| Sodium | 1% | 0% |
| Potasium | 4% | 31% |
| Calcium | 1% | 14% |
| Magnesium | 20% | 162% |
| Phosphorus | 20% | 162% |
| Iron | 25% | 163% |
| Manganese | 12% | 463% |
| Selenium | 19% | 160% |
| Copper | 17% | 92% |
| Zinc | 13% | 72% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
