Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Buckwheat vs. Bran — In-Depth Nutrition Comparison

Compare

The main differences between Buckwheat and Bran

  • Buckwheat has more Copper, however, Bran has more Manganese, Selenium, Vitamin B1, and Phosphorus.
  • Daily need coverage for Manganese from Bran is 24% higher.
  • Bran has 7 times less Vitamin B3 than Buckwheat. Buckwheat has 0.94mg of Vitamin B3, while Bran has 0.144mg.

Food types used in this article are Buckwheat groats, roasted, cooked and Oat bran, cooked.

Infographic

Buckwheat vs Bran infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
7
Bran
Contains more Magnesium +27.5%
Contains more Zinc +15.1%
Contains more Copper +121.2%
Contains more Calcium +42.9%
Contains more Phosphorus +70%
Contains less Sodium -75%
Contains more Manganese +139.2%
Contains more Selenium +250%
Equal in Iron - 0.88
Equal in Potassium - 92
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Magnesium +27.5%
Contains more Zinc +15.1%
Contains more Copper +121.2%
Contains more Calcium +42.9%
Contains more Phosphorus +70%
Contains less Sodium -75%
Contains more Manganese +139.2%
Contains more Selenium +250%
Equal in Iron - 0.88
Equal in Potassium - 92

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
1
Bran
Contains more Vitamin B2 +14.7%
Contains more Vitamin B3 +552.8%
Contains more Vitamin B5 +65.4%
Contains more Vitamin B6 +208%
Contains more Folate +133.3%
Contains more Vitamin B1 +300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin B2 +14.7%
Contains more Vitamin B3 +552.8%
Contains more Vitamin B5 +65.4%
Contains more Vitamin B6 +208%
Contains more Folate +133.3%
Contains more Vitamin B1 +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Bran
Contains more Carbs +74.3%
Contains more Fats +38.7%
Contains more Water +11.1%
Contains more Other +14%
Equal in Protein - 3.21
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Carbs +74.3%
Contains more Fats +38.7%
Contains more Water +11.1%
Contains more Other +14%
Equal in Protein - 3.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Bran
Contains less Saturated Fat -17.8%
Contains more Monounsaturated Fat +54.8%
Contains more Polyunsaturated fat +80.3%
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -17.8%
Contains more Monounsaturated Fat +54.8%
Contains more Polyunsaturated fat +80.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Bran
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Bran Opinion
Net carbs 17.24g 8.84g Buckwheat
Protein 3.38g 3.21g Buckwheat
Fats 0.62g 0.86g Bran
Carbs 19.94g 11.44g Buckwheat
Calories 92kcal 40kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.9g Bran
Fiber 2.7g 2.6g Buckwheat
Calcium 7mg 10mg Bran
Iron 0.8mg 0.88mg Bran
Magnesium 51mg 40mg Buckwheat
Phosphorus 70mg 119mg Bran
Potassium 88mg 92mg Bran
Sodium 4mg 1mg Bran
Zinc 0.61mg 0.53mg Buckwheat
Copper 0.146mg 0.066mg Buckwheat
Manganese 0.403mg 0.964mg Bran
Selenium 2.2µg 7.7µg Bran
Vitamin E 0.09mg Buckwheat
Vitamin B1 0.04mg 0.16mg Bran
Vitamin B2 0.039mg 0.034mg Buckwheat
Vitamin B3 0.94mg 0.144mg Buckwheat
Vitamin B5 0.359mg 0.217mg Buckwheat
Vitamin B6 0.077mg 0.025mg Buckwheat
Folate 14µg 6µg Buckwheat
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg 0.057mg Bran
Threonine 0.129mg 0.086mg Buckwheat
Isoleucine 0.127mg 0.114mg Buckwheat
Leucine 0.212mg 0.235mg Bran
Lysine 0.172mg 0.13mg Buckwheat
Methionine 0.044mg 0.057mg Bran
Phenylalanine 0.133mg 0.155mg Bran
Valine 0.173mg 0.165mg Buckwheat
Histidine 0.079mg 0.07mg Buckwheat
Saturated Fat 0.134g 0.163g Buckwheat
Monounsaturated Fat 0.188g 0.291g Bran
Polyunsaturated fat 0.188g 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Buckwheat
6%
Bran
Minerals Daily Need Coverage Score
24%
Buckwheat
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.