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  6. Bran vs. Wheat gluten

Bran vs. Wheat gluten — In-Depth Nutrition Comparison

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What are the main differences between Bran and Wheat gluten?

  • Bran is richer in Vitamin B1, and Fiber, yet Wheat gluten is richer in Selenium, Iron, Phosphorus, Calcium, and Copper.
  • Wheat gluten's daily need coverage for Selenium is 58% higher.

We used Oat bran, cooked and Vital wheat gluten types in this comparison.

Infographic

Bran vs Wheat gluten 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
Bran
3
:
7
Wheat gluten
Wheat gluten
Contains more Magnesium +60%
Contains less Sodium -96.6%
Contains more Calcium +1320%
Contains more Iron +490.9%
Contains more Phosphorus +118.5%
Contains more Zinc +60.4%
Contains more Copper +175.8%
Contains more Selenium +415.6%
Equal in Potassium - 100
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Magnesium +60%
Contains less Sodium -96.6%
Contains more Calcium +1320%
Contains more Iron +490.9%
Contains more Phosphorus +118.5%
Contains more Zinc +60.4%
Contains more Copper +175.8%
Contains more Selenium +415.6%
Equal in Potassium - 100

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
Bran
6
:
2
Wheat gluten
Wheat gluten
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Bran
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%
Wheat gluten
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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
:
4
Wheat gluten
Wheat gluten
Contains more Water +924.4%
Contains more Protein +2241.4%
Contains more Fats +115.1%
Contains more Carbs +20.5%
Contains more Other +104.1%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Wheat gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more Water +924.4%
Contains more Protein +2241.4%
Contains more Fats +115.1%
Contains more Carbs +20.5%
Contains more Other +104.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Wheat gluten
Wheat gluten
Contains less Saturated Fat -40.1%
Contains more Monounsaturated Fat +86.5%
Contains more Polyunsaturated fat +138.9%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Contains less Saturated Fat -40.1%
Contains more Monounsaturated Fat +86.5%
Contains more Polyunsaturated fat +138.9%

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 gluten
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran Wheat gluten Opinion
Net carbs 8.84g 13.19g Wheat gluten
Protein 3.21g 75.16g Wheat gluten
Fats 0.86g 1.85g Wheat gluten
Carbs 11.44g 13.79g Wheat gluten
Calories 40kcal 370kcal Wheat gluten
Fiber 2.6g 0.6g Bran
Calcium 10mg 142mg Wheat gluten
Iron 0.88mg 5.2mg Wheat gluten
Magnesium 40mg 25mg Bran
Phosphorus 119mg 260mg Wheat gluten
Potassium 92mg 100mg Wheat gluten
Sodium 1mg 29mg Bran
Zinc 0.53mg 0.85mg Wheat gluten
Copper 0.066mg 0.182mg Wheat gluten
Manganese 0.964mg Bran
Selenium 7.7µg 39.7µg Wheat gluten
Vitamin B1 0.16mg 0mg Bran
Vitamin B2 0.034mg 0mg Bran
Vitamin B3 0.144mg 0mg Bran
Vitamin B5 0.217mg 0mg Bran
Vitamin B6 0.025mg 0mg Bran
Folate 6µg 0µg Bran
Tryptophan 0.057mg Bran
Threonine 0.086mg Bran
Isoleucine 0.114mg Bran
Leucine 0.235mg Bran
Lysine 0.13mg Bran
Methionine 0.057mg Bran
Phenylalanine 0.155mg Bran
Valine 0.165mg Bran
Histidine 0.07mg Bran
Saturated Fat 0.163g 0.272g Bran
Monounsaturated Fat 0.291g 0.156g Bran
Polyunsaturated fat 0.339g 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Wheat gluten
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
0%
Wheat gluten
Minerals Daily Need Coverage Score
33%
Bran
68%
Wheat gluten

Comparison summary

Which food is richer in minerals?
Wheat gluten
Wheat gluten is relatively richer in minerals
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.109g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.