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  6. Bran vs. Khorasan wheat

Bran vs. Khorasan wheat — In-Depth Nutrition Comparison

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Important differences between Bran and Khorasan wheat

  • Bran has less Selenium, Manganese, Copper, Vitamin B3, Iron, Phosphorus, Fiber, Vitamin B1, Zinc, and Magnesium.
  • Khorasan wheat's daily need coverage for Selenium is 134% more.

The food varieties used in the comparison are Oat bran, cooked and Wheat, KAMUT khorasan, uncooked.

Infographic

Bran vs Khorasan 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
Bran
1
:
9
Khorasan wheat
Khorasan wheat
Contains less Sodium -80%
Contains more Calcium +120%
Contains more Iron +328.4%
Contains more Magnesium +225%
Contains more Phosphorus +205.9%
Contains more Potassium +338%
Contains more Zinc +594.3%
Contains more Copper +666.7%
Contains more Manganese +183.7%
Contains more Selenium +958.4%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Contains less Sodium -80%
Contains more Calcium +120%
Contains more Iron +328.4%
Contains more Magnesium +225%
Contains more Phosphorus +205.9%
Contains more Potassium +338%
Contains more Zinc +594.3%
Contains more Copper +666.7%
Contains more Manganese +183.7%
Contains more Selenium +958.4%

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
3
:
8
Khorasan wheat
Khorasan wheat
Contains more Vitamin A +∞%
Contains more Vitamin B1 +253.8%
Contains more Vitamin B2 +441.2%
Contains more Vitamin B3 +4327.1%
Contains more Vitamin B5 +337.3%
Contains more Vitamin B6 +936%
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%
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +253.8%
Contains more Vitamin B2 +441.2%
Contains more Vitamin B3 +4327.1%
Contains more Vitamin B5 +337.3%
Contains more Vitamin B6 +936%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
:
4
Khorasan wheat
Khorasan wheat
Contains more Water +658.8%
Contains more Protein +353%
Contains more Fats +147.7%
Contains more Carbs +517%
Contains more Other +242.9%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Khorasan wheat
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more Water +658.8%
Contains more Protein +353%
Contains more Fats +147.7%
Contains more Carbs +517%
Contains more Other +242.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Khorasan wheat
Khorasan wheat
Contains less Saturated Fat -16.8%
Contains more Monounsaturated Fat +36.6%
Contains more Polyunsaturated fat +83.2%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains less Saturated Fat -16.8%
Contains more Monounsaturated Fat +36.6%
Contains more Polyunsaturated fat +83.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Khorasan wheat Opinion
Net carbs 8.84g 59.48g Khorasan wheat
Protein 3.21g 14.54g Khorasan wheat
Fats 0.86g 2.13g Khorasan wheat
Carbs 11.44g 70.58g Khorasan wheat
Calories 40kcal 337kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 7.84g Bran
Fiber 2.6g 11.1g Khorasan wheat
Calcium 10mg 22mg Khorasan wheat
Iron 0.88mg 3.77mg Khorasan wheat
Magnesium 40mg 130mg Khorasan wheat
Phosphorus 119mg 364mg Khorasan wheat
Potassium 92mg 403mg Khorasan wheat
Sodium 1mg 5mg Bran
Zinc 0.53mg 3.68mg Khorasan wheat
Copper 0.066mg 0.506mg Khorasan wheat
Manganese 0.964mg 2.735mg Khorasan wheat
Selenium 7.7µg 81.5µg Khorasan wheat
Vitamin A 0IU 10IU Khorasan wheat
Vitamin A RAE 0µg 1µg Khorasan wheat
Vitamin E 0.61mg Khorasan wheat
Vitamin B1 0.16mg 0.566mg Khorasan wheat
Vitamin B2 0.034mg 0.184mg Khorasan wheat
Vitamin B3 0.144mg 6.375mg Khorasan wheat
Vitamin B5 0.217mg 0.949mg Khorasan wheat
Vitamin B6 0.025mg 0.259mg Khorasan wheat
Folate 6µg Bran
Vitamin K 1.8µg Khorasan wheat
Tryptophan 0.057mg 0.13mg Khorasan wheat
Threonine 0.086mg 0.442mg Khorasan wheat
Isoleucine 0.114mg 0.566mg Khorasan wheat
Leucine 0.235mg 1.112mg Khorasan wheat
Lysine 0.13mg 0.416mg Khorasan wheat
Methionine 0.057mg 0.251mg Khorasan wheat
Phenylalanine 0.155mg 0.772mg Khorasan wheat
Valine 0.165mg 0.687mg Khorasan wheat
Histidine 0.07mg 0.379mg Khorasan wheat
Trans Fat 0.005g Bran
Saturated Fat 0.163g 0.196g Bran
Monounsaturated Fat 0.291g 0.213g Bran
Polyunsaturated fat 0.339g 0.621g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Khorasan 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
36%
Khorasan wheat
Minerals Daily Need Coverage Score
33%
Bran
150%
Khorasan wheat

Comparison summary

Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Khorasan wheat
Khorasan wheat is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 7.84g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.033g)
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.