Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bran raw
  5. Compare
  6. Bran raw vs. Wheat

Bran raw vs. Wheat — In-Depth Nutrition Comparison

Compare

How are Bran raw and Wheat different?

  • Bran raw is higher in Manganese, Vitamin B1, Phosphorus, Iron, Magnesium, and Vitamin B5, however, Wheat is richer in Selenium, Vitamin B3, Vitamin B6, and Copper.
  • Daily need coverage for Manganese from Bran raw is 114% higher.
  • Bran raw contains 3 times more Vitamin B1 than Wheat . While Bran raw contains 1.17mg of Vitamin B1, Wheat contains only 0.419mg.

Oat bran, raw and Wheat, durum are the varieties used in this article.

Infographic

Bran raw vs Wheat 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.
Bran raw
Bran raw
6
:
4
Wheat
Wheat
Contains more Calcium +70.6%
Contains more Iron +53.7%
Contains more Magnesium +63.2%
Contains more Phosphorus +44.5%
Contains more Potassium +31.3%
Contains more Manganese +86.9%
Contains less Sodium -50%
Contains more Zinc +33.8%
Contains more Copper +37.2%
Contains more Selenium +97.8%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +70.6%
Contains more Iron +53.7%
Contains more Magnesium +63.2%
Contains more Phosphorus +44.5%
Contains more Potassium +31.3%
Contains more Manganese +86.9%
Contains less Sodium -50%
Contains more Zinc +33.8%
Contains more Copper +37.2%
Contains more Selenium +97.8%

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.
Bran raw
Bran raw
6
:
2
Wheat
Wheat
Contains more Vitamin B1 +179.2%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B5 +59.8%
Contains more Folate +20.9%
Contains more Vitamin B3 +621.4%
Contains more Vitamin B6 +153.9%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Wheat
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% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin B1 +179.2%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B5 +59.8%
Contains more Folate +20.9%
Contains more Vitamin B3 +621.4%
Contains more Vitamin B6 +153.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
3
:
2
Wheat
Wheat
Contains more Protein +26.5%
Contains more Fats +184.6%
Contains more Other +62.9%
Contains more Water +67%
Equal in Carbs - 71.13
Bran raw
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Protein +26.5%
Contains more Fats +184.6%
Contains more Other +62.9%
Contains more Water +67%
Equal in Carbs - 71.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +590.7%
Contains more Polyunsaturated fat +182.8%
Contains less Saturated Fat -65.8%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +590.7%
Contains more Polyunsaturated fat +182.8%
Contains less Saturated Fat -65.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran raw Wheat Opinion
Net carbs 50.82g 71.13g Wheat
Protein 17.3g 13.68g Bran raw
Fats 7.03g 2.47g Bran raw
Carbs 66.22g 71.13g Wheat
Calories 246kcal 339kcal Wheat
Sugar 1.45g Wheat
Fiber 15.4g Bran raw
Calcium 58mg 34mg Bran raw
Iron 5.41mg 3.52mg Bran raw
Magnesium 235mg 144mg Bran raw
Phosphorus 734mg 508mg Bran raw
Potassium 566mg 431mg Bran raw
Sodium 4mg 2mg Wheat
Zinc 3.11mg 4.16mg Wheat
Copper 0.403mg 0.553mg Wheat
Manganese 5.63mg 3.012mg Bran raw
Selenium 45.2µg 89.4µg Wheat
Vitamin E 1.01mg Bran raw
Vitamin B1 1.17mg 0.419mg Bran raw
Vitamin B2 0.22mg 0.121mg Bran raw
Vitamin B3 0.934mg 6.738mg Wheat
Vitamin B5 1.494mg 0.935mg Bran raw
Vitamin B6 0.165mg 0.419mg Wheat
Folate 52µg 43µg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.335mg 0.176mg Bran raw
Threonine 0.502mg 0.366mg Bran raw
Isoleucine 0.668mg 0.533mg Bran raw
Leucine 1.374mg 0.934mg Bran raw
Lysine 0.76mg 0.303mg Bran raw
Methionine 0.335mg 0.221mg Bran raw
Phenylalanine 0.908mg 0.681mg Bran raw
Valine 0.964mg 0.594mg Bran raw
Histidine 0.41mg 0.322mg Bran raw
Saturated Fat 1.328g 0.454g Wheat
Monounsaturated Fat 2.376g 0.344g Bran raw
Polyunsaturated fat 2.766g 0.978g Bran raw

Which food is preferable for your diet?

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

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
46%
Bran raw
37%
Wheat
Minerals Daily Need Coverage Score
195%
Bran raw
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.874g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 6)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.