The oatmeal vs Oatbarn comparison proves that oat bran contains about 15.4 grams/100-gram servings. Whereas Oatmeal only contains about 10 grams. The detail comparison of their nutritional value along with the health benefits are given as follows.
Oatmeal
Oatmeal (Avena sativa L.) is considered a popular breakfast food as it is consumed worldwide due to its health benefits. It is a true superfood as they are made of natural ingredients such as 100% wholegrain. They are loaded with fibers, vitamins, and minerals that help boost the metabolism as well as maintain the gut health of an individual.
Oatmeal health benefits
1. Helps in weight loss
Consuming oatmeal as the first meal helps the body to function properly as they are loaded with fibers and essential vitamins. They effectively reduce the concentration of low-density lipid profiles in one’s body and thus regulate weight loss. The consumption of this whole grain helps in lowering the cholesterol level effectively in no time (1).
2. Power-House of Nutrition
Oatmeal is a superfood and a powerful source of nutrition. The bioactive constituents like OBG (3) and phytochemicals present in oats have proved a great dietary supplement to be consumed as the first meal of the day.
OBG is found on the endospermic cell of the kernel and mainly works as a cholesterol-lowering agent. The presence of dietary fibres and soluble fibres including B-glucan enriches its nutrition. Additionally, they are also rich in potassium, and very low sodium content and hence a great source for patients (2).
3. Improves gut health
The consumption of oats has proved beneficial in improving gut health. It benefits gut health by reducing the accumulation of epididymal fat and serum lipid levels (4).
4. Full of antioxidants
Oats are generally high in antioxidants like phenolic compounds, ester-linked alkyl and glycerol conjugates, and avenanthramide which is obtained as a by-product from milling of oat flour. They are inexpensive and are a great food when added to foods. (5)
Oat bran
Oat bran, also called oat groats with hulls removed, are generally easily available in food stores. It is generally a by-product of oats that are extremely rich in b-glucan. The outer coating of oats is removed by heating or is dried naturally for easy removal of hulls.
Oat bran health benefits
Oat bran is a great food of dietary fiber, and it comes with several health benefits. It includes:
1. May reduce cholesterol
Oat bran contains beta-glucans that help in reducing cholesterol levels in the body and thus maintaining the BMI ratio (1).
2. May regulate blood sugar
Also helps in regulating blood sugar levels by slowing down the process of digestion and glucose absorption into the bloodstream. Studies claimed that pregnant women with gestational diabetes, after consumption of oat bran showed glucose levels on check. It thus plays an important role in insulin resistance and reduces pregnancy complications (2).
3. Improves Digestion
Oat bran helps in improving digestion as it is a great source of dietary fiber content. It is proven that introducing oat bran to daily meals can help reduce intestinal inflammation too (3).
4. Antioxidant rich
Moreover, oat bran is high in antioxidants that protect against damage caused by free radicals in our bodies. It hence helps to fight against diseases like cancer or cardiovascular diseases over time. Oat bran helps in absorbing sodium chocolate and lowers cholesterol levels (4).
Nutritional profile of oatmeal and oat bran and comparison
If we compare oat bran and oatmeal, then oat bran contains about 15.4 grams/100 gram servings. Whereas Oatmeal only contains about 10 grams. High fiber content makes oat bran a better option for breakfast than oatmeal. Moreover, oat bran also gives a smooth texture and hence is less chewy.
Servings per 100 grams (6) (7)
Nutrient Profiling |
Oatmeal |
Oatbran |
| Energy Value | 397 gram | 399 gram |
| Protein | 14.2 gram | 15.3 gram |
| Carbohydrates | 66.0 gram | 65.8 gram |
| Sugar | 0 gram | 0 gram |
| Dietary Fibre | 10.2 gram | 15.8 gram |
| Fats | 8.3 gram | 8.3 gram |
| Cholesterol | 0 mg | 0 mg |
| Iron | 4.4 mg | 5.5 mg |
| Sodium | 4.9 mg | 0 mg |
| Insoluble dietary fibre | 5.8 gram | 10.9 gram |
Short Comparision of Oatmeal vs Oatbarn
- If we compare oatmeal and oat bran, then it can be said that oat bran has more nutritional benefits than Oatmeal.
- Oatmeal is considered a popular breakfast food as it is consumed worldwide due to its health benefits.
- It is a true superfood as they are made of natural ingredients such as 100% wholegrain loaded with fibers, vitamins, and minerals.
- Oat bran is a great food of dietary fiber, and it comes with several health benefits.
- Oat Bran contains a significant amount of starch and protein that helps in boosting the metabolism of the body.
- Oat bran contains a very low glycemic index (GI ratio) and lowers LDL cholesterol levels.
- High fiber content makes oat bran a better option for breakfast than oatmeal. Moreover, oat bran also gives a smooth texture and hence is less chewy.
Other Sources
https://jamanetwork.com/journals/jama/article-abstract/385568
https://academic.oup.com/jas/article-abstract/68/12/4253/4705685
https://www.sciencedirect.com/science/article/pii/S2214799317300073
https://onlinelibrary.wiley.com/doi/abs/10.1002/9781118354100.ch7
https://www.sciencedirect.com/science/article/pii/S2214799317300073