| Measure | Grape-Nuts | Oat bran |
|---|---|---|
| Typical serving | 1 cup (116 g) | 1 cup (94 g) |
| Protein per serving | 13 g | 16.3 g |
| Protein per 100 g | 11.2 g | 17.3 g |
| Calories per serving | 419 kcal | 231 kcal |
| Protein density | 12% of calories | 28% of calories |
| Share of 50 g Daily Value | 26% | 33% |
| Protein quality | Incomplete | Incomplete |
| Category | Grains | Grains |
Compare foods · Grape-Nuts · Oat bran
Protein comparison
Grape-Nuts vs Oat bran: which has more protein?
Grape-Nuts gives you 13 g of protein per 1 cup; oat bran gives you 16.3 g per 1 cup. On equal weight it is 11.2 g against 17.3 g per 100 g. The full side-by-side, from the same USDA-sourced records as the rest of the site:
The verdict
Oat bran has more protein on equal weight: 17.3 g per 100 g against grape-nuts's 11.2 g, a lead of 6.1 g. Per typical serving, oat bran delivers 16.3 g (1 cup) to grape-nuts's 13 g (1 cup), a difference of 3.3 g.
For the full breakdown of each food, see the protein in grape-nuts and protein in oat bran pages, each with its USDA FoodData Central record id.
Quick answers
Grape-Nuts vs Oat bran FAQ
Which has more protein, grape-nuts or oat bran?
Oat bran has more protein per 100 g: 17.3 g against 11.2 g. Per typical serving, grape-nuts provides 13 g (1 cup) and oat bran provides 16.3 g (1 cup).
Is grape-nuts or oat bran more protein-dense?
Oat bran is the more protein-dense of the two: about 28% of its calories come from protein, against 12% for grape-nuts.
Are grape-nuts and oat bran complete proteins?
No. Neither grape-nuts nor oat bran is a complete protein on its own; pairing them with other protein sources across the day covers the full range of essential amino acids.
Where they rank
Related rankings
More matchups