Which has more protein, Oats, whole grain, steel cut or Sorghum bran, white, unenriched, dry, raw?

Oats, whole grain, steel cut has more protein at 12.5g per 100g, compared to 11.2g for Sorghum bran, white, unenriched, dry, raw.

Which has more calories, Oats, whole grain, steel cut or Sorghum bran, white, unenriched, dry, raw?

Calorie data is not available for one or both foods.

Is Oats, whole grain, steel cut healthier than Sorghum bran, white, unenriched, dry, raw?

Based on vitamin and mineral density, Sorghum bran, white, unenriched, dry, raw scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Oats vs Sorghum bran

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Sorghum bran, white, unenriched, dry, raw is higher in more vitamins & minerals

Calories (kcal)

Oats —

Sorghum bran —

Protein (g)

Oats 12.5

Sorghum bran 11.2

Carbs (g)

Oats 69.8

Sorghum bran 68.7

Fat (g)

Oats 5.80

Sorghum bran 9.26

Fiber (g)

Oats —

Sorghum bran 35.0

Quick answers

Which has more protein?

Oats, whole grain, steel cut — 12.5g vs 11.2g per 100g.

Which is more nutrient-dense?

Sorghum bran, white, unenriched, dry, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Oats	Sorghum bran	Diff
Macronutrients
Water	10.1 g	7.42 g	+37%
Protein	12.5 g	11.2 g	+12%
Total lipid (fat)	5.80 g	9.26 g	-37%
Carbohydrate, by difference	69.8 g	68.7 g	+2%
Fiber, total dietary	—	35.0 g
Vitamins
Thiamin (Vitamin B1)	0.334 mg	0.556 mg	-40%
Niacin (Vitamin B3)	0.926 mg	24.6 mg	-96%
Vitamin B-6 — Pyridoxine	0.119 mg	0.408 mg	-71%
Biotin (Vitamin B7)	30.0 ug	—
Minerals
Calcium, Ca	51.3 mg	61.7 mg	-17%
Iron, Fe	3.80 mg	14.2 mg	-73%
Magnesium, Mg	129 mg	274 mg	-53%
Phosphorus, P	417 mg	517 mg	-19%
Potassium, K	376 mg	852 mg	-56%
Sodium, Na	0.311 mg	2.91 mg	-89%
Zinc, Zn	2.84 mg	4.40 mg	-35%
Copper, Cu	0.411 mg	0.841 mg	-51%
Manganese, Mn	3.41 mg	3.81 mg	-10%
Selenium, Se	29.0 ug	—
Other Nutrients
Energy (Atwater General Factors)	381 kcal	403 kcal	-5%
Energy (Atwater Specific Factors)	379 kcal	365 kcal	+4%
Nitrogen	2.15 g	1.79 g	+20%
Ash	1.80 g	3.45 g	-48%
Total dietary fiber (AOAC 2011.25)	11.9 g	—
High Molecular Weight Dietary Fiber (HMWDF)	11.2 g	—
Low Molecular Weight Dietary Fiber (LMWDF)	0.702 g	—
Beta-glucan	5.44 g	—
Starch	54.9 g	32.7 g	+68%
Molybdenum, Mo	164 ug	—
Biotin	22.0 ug	109 ug	-80%

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Oats, whole grain, steel cut nutrition facts Sorghum bran, white, unenriched, dry, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Niacin (Vitamin B3) -96% in Oats, whole grain, steel cut Sodium, Na -89% in Oats, whole grain, steel cut Iron, Fe -73% in Oats, whole grain, steel cut Vitamin B-6 — Pyridoxine -71% in Oats, whole grain, steel cut

Like this comparison?

Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.