Oat bran (raw) vs Rolled oats (dry)
Both count toward 30 plants a week.
| Oat bran (raw) | Rolled oats (dry) | |
|---|---|---|
| Protein · per 100 g | 17.3 g | 13.5 g |
| Carbs · per 100 g | 66.2 g | 68.7 g |
| Fat · per 100 g | 7.0 g | 5.9 g |
| Fiber · per 100 g | 15.4 g | 10.1 g |
| Energy · per 100 g | 246.0 kcal | 379 kcal |
| Protein · per 100 kcal | 7.0 g | 3.6 g |
| To hit 30 g protein | 173 g · 427 kcal | 222 g · 842 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Oat bran (raw) delivers 2.0× the protein per calorie of Rolled oats (dry) (7.0 g vs 3.6 g per 100 kcal).
More protein / 100 g: Oat branMore fiber / 100 g: Oat branLighter per 100 g: Oat branSmaller 30 g portion: Oat bran
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.