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Bran vs Buckwheat - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Buckwheat
Buckwheat contains less Sugars (difference - 1.45g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.587g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 3)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.6)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Buckwheat
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bran Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Bran
22
Buckwheat
Mineral Summary Score
84
Bran
71
Buckwheat

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
6
:
Contains more Iron +145.9%
Contains more Calcium +222.2%
Contains more Potassium +23%
Contains more Zinc +29.6%
Contains more Phosphorus +111.5%
Contains more Copper +173%
Contains less Sodium -75%
Equal in Magnesium - 231
Contains more Iron +145.9%
Contains more Calcium +222.2%
Contains more Potassium +23%
Contains more Zinc +29.6%
Contains more Phosphorus +111.5%
Contains more Copper +173%
Contains less Sodium -75%
Equal in Magnesium - 231

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
4
:
Contains more Vitamin B1 +1058.4%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B2 +93.2%
Contains more Vitamin B3 +651.6%
Contains more Vitamin B6 +27.3%
Contains more Vitamin B1 +1058.4%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B2 +93.2%
Contains more Vitamin B3 +651.6%
Contains more Vitamin B6 +27.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
104%
Bran
80%
Buckwheat
Carbohydrates
66%
Bran
72%
Buckwheat
Fats
32%
Bran
16%
Buckwheat

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bran Buckwheat Opinion
Calories 246 343 Buckwheat
Protein 17.3 13.25 Bran
Fats 7.03 3.4 Bran
Vitamin C 0 0
Carbs 66.22 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 2.2 Bran
Calcium 58 18 Bran
Potassium 566 460 Bran
Magnesium 235 231 Bran
Sugars 1.45 Bran
Fiber 15.4 10 Bran
Copper 0.403 1.1 Buckwheat
Zinc 3.11 2.4 Bran
Starch
Phosphorus 734 347 Bran
Sodium 4 1 Buckwheat
Vitamin A 0 0
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.101 Bran
Vitamin B2 0.22 0.425 Buckwheat
Vitamin B3 0.934 7.02 Buckwheat
Vitamin B5 1.494 1.233 Bran
Vitamin B6 0.165 0.21 Buckwheat
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.328 0.741 Buckwheat
Monounsaturated Fat 2.376 1.04 Bran
Polyunsaturated fat 2.766 1.039 Bran
Tryptophan 0.335 0.192 Bran
Threonine 0.502 0.506 Buckwheat
Isoleucine 0.668 0.498 Bran
Leucine 1.374 0.832 Bran
Lysine 0.76 0.672 Bran
Methionine 0.335 0.172 Bran
Phenylalanine 0.908 0.52 Bran
Valine 0.964 0.678 Bran
Histidine 0.41 0.309 Bran
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.