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Bran vs Flour - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Flour
Flour contains less Sugars (difference - 1.18g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.173g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 33)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1)
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 Flour
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 Flour
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
39
Flour
Mineral Summary Score
84
Bran
22
Flour

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
7
:
1
Flour
Contains more Iron +16.6%
Contains more Calcium +286.7%
Contains more Potassium +429%
Contains more Magnesium +968.2%
Contains more Copper +179.9%
Contains more Zinc +344.3%
Contains more Phosphorus +579.6%
Contains less Sodium -50%
Contains more Iron +16.6%
Contains more Calcium +286.7%
Contains more Potassium +429%
Contains more Magnesium +968.2%
Contains more Copper +179.9%
Contains more Zinc +344.3%
Contains more Phosphorus +579.6%
Contains less Sodium -50%

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
5
:
3
Flour
Contains more Vitamin E +1583.3%
Contains more Vitamin B1 +49%
Contains more Vitamin B5 +241.1%
Contains more Vitamin B6 +275%
Contains more Vitamin K +966.7%
Contains more Vitamin B2 +124.5%
Contains more Vitamin B3 +532.1%
Contains more Folic acid (B9) +∞%
Contains more Vitamin E +1583.3%
Contains more Vitamin B1 +49%
Contains more Vitamin B5 +241.1%
Contains more Vitamin B6 +275%
Contains more Vitamin K +966.7%
Contains more Vitamin B2 +124.5%
Contains more Vitamin B3 +532.1%
Contains more Folic acid (B9) +∞%

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
62%
Flour
Carbohydrates
66%
Bran
76%
Flour
Fats
32%
Bran
5%
Flour

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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 Flour Opinion
Calories 246 364 Flour
Protein 17.3 10.33 Bran
Fats 7.03 0.98 Bran
Vitamin C 0 0
Carbs 66.22 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 4.64 Bran
Calcium 58 15 Bran
Potassium 566 107 Bran
Magnesium 235 22 Bran
Sugars 1.45 0.27 Bran
Fiber 15.4 2.7 Bran
Copper 0.403 0.144 Bran
Zinc 3.11 0.7 Bran
Starch
Phosphorus 734 108 Bran
Sodium 4 2 Flour
Vitamin A 0 0
Vitamin E 1.01 0.06 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.785 Bran
Vitamin B2 0.22 0.494 Flour
Vitamin B3 0.934 5.904 Flour
Vitamin B5 1.494 0.438 Bran
Vitamin B6 0.165 0.044 Bran
Vitamin B12 0 0
Vitamin K 3.2 0.3 Bran
Folic acid (B9) 0 154 Flour
Trans Fat
Saturated Fat 1.328 0.155 Flour
Monounsaturated Fat 2.376 0.087 Bran
Polyunsaturated fat 2.766 0.413 Bran
Tryptophan 0.335 0.127 Bran
Threonine 0.502 0.281 Bran
Isoleucine 0.668 0.357 Bran
Leucine 1.374 0.71 Bran
Lysine 0.76 0.228 Bran
Methionine 0.335 0.183 Bran
Phenylalanine 0.908 0.52 Bran
Valine 0.964 0.415 Bran
Histidine 0.41 0.23 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.