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Bran vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between Bran and Wheat

  • Bran has more Vitamin B1, however, Wheat is higher in Selenium, Copper, Vitamin B3, Zinc, Iron, and Fiber.
  • Wheat covers your daily need of Selenium 44% more than Bran.
  • Bran has 2 times more Vitamin B1 than Wheat. While Bran has 0.16mg of Vitamin B1, Wheat has only 0.095mg.

These are the specific foods used in this comparison Oat bran, cooked and Wheat, KAMUT khorasan, cooked.

Infographic

Bran vs Wheat infographic
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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
2
:
8
Wheat
Contains more Calcium +11.1%
Contains less Sodium -87.5%
Contains more Iron +100%
Contains more Magnesium +20%
Contains more Phosphorus +23.5%
Contains more Potassium +78.3%
Contains more Zinc +247.2%
Contains more Copper +213.6%
Contains more Selenium +314.3%
Equal in Calcium - 9
Equal in Manganese - 1.03
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +11.1%
Contains less Sodium -87.5%
Contains more Iron +100%
Contains more Magnesium +20%
Contains more Phosphorus +23.5%
Contains more Potassium +78.3%
Contains more Zinc +247.2%
Contains more Copper +213.6%
Contains more Selenium +314.3%
Equal in Calcium - 9
Equal in Manganese - 1.03

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
5
:
5
Wheat
Contains more Vitamin B1 +68.4%
Contains more Vitamin B2 +13.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +1500.7%
Contains more Vitamin B6 +180%
Contains more Folate +83.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin B1 +68.4%
Contains more Vitamin B2 +13.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +1500.7%
Contains more Vitamin B6 +180%
Contains more Folate +83.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
2
:
3
Wheat
Contains more Water +28.9%
Contains more Protein +77.9%
Contains more Carbs +141.3%
Contains more Other +38.8%
Equal in Fats - 0.83
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Water +28.9%
Contains more Protein +77.9%
Contains more Carbs +141.3%
Contains more Other +38.8%
Equal in Fats - 0.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
2
:
1
Wheat
Contains more Monounsaturated Fat +246.4%
Contains more Polyunsaturated fat +39.5%
Contains less Saturated Fat -52.8%
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +246.4%
Contains more Polyunsaturated fat +39.5%
Contains less Saturated Fat -52.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Wheat Opinion
Net carbs 8.84g 23.3g Wheat
Protein 3.21g 5.71g Wheat
Fats 0.86g 0.83g Bran
Carbs 11.44g 27.6g Wheat
Calories 40kcal 132kcal Wheat
Sugar 3.07g Bran
Fiber 2.6g 4.3g Wheat
Calcium 10mg 9mg Bran
Iron 0.88mg 1.76mg Wheat
Magnesium 40mg 48mg Wheat
Phosphorus 119mg 147mg Wheat
Potassium 92mg 164mg Wheat
Sodium 1mg 8mg Bran
Zinc 0.53mg 1.84mg Wheat
Copper 0.066mg 0.207mg Wheat
Manganese 0.964mg 1.03mg Wheat
Selenium 7.7µg 31.9µg Wheat
Vitamin A 0IU 4IU Wheat
Vitamin E 0.24mg Wheat
Vitamin B1 0.16mg 0.095mg Bran
Vitamin B2 0.034mg 0.03mg Bran
Vitamin B3 0.144mg 2.305mg Wheat
Vitamin B5 0.217mg Bran
Vitamin B6 0.025mg 0.07mg Wheat
Folate 6µg 11µg Wheat
Tryptophan 0.057mg 0.051mg Bran
Threonine 0.086mg 0.172mg Wheat
Isoleucine 0.114mg 0.22mg Wheat
Leucine 0.235mg 0.432mg Wheat
Lysine 0.13mg 0.161mg Wheat
Methionine 0.057mg 0.097mg Wheat
Phenylalanine 0.155mg 0.3mg Wheat
Valine 0.165mg 0.267mg Wheat
Histidine 0.07mg 0.147mg Wheat
Trans Fat 0.002g Bran
Saturated Fat 0.163g 0.077g Wheat
Monounsaturated Fat 0.291g 0.084g Bran
Polyunsaturated fat 0.339g 0.243g Bran

Which food is preferable for your diet?

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

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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
6%
Bran
9%
Wheat
Minerals Daily Need Coverage Score
33%
Bran
61%
Wheat

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.086g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 7mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.