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  6. Wheat vs. Bran raw

Wheat vs. Bran raw — In-Depth Nutrition Comparison

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How are Wheat and Bran raw different?

  • Wheat is higher in Selenium, Vitamin B3, Vitamin B6, and Copper, however, Bran raw is richer in Manganese, Vitamin B1, Phosphorus, Iron, Magnesium, and Vitamin B5.
  • Daily need coverage for Manganese from Bran raw is 114% higher.
  • Wheat contains 7 times more Vitamin B3 than Bran raw. While Wheat contains 6.738mg of Vitamin B3, Bran raw contains only 0.934mg.

Wheat, durum and Oat bran, raw are the varieties used in this article.

Infographic

Wheat vs Bran raw 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.
Wheat
Wheat
4
:
6
Bran raw
Bran raw
Contains less Sodium -50%
Contains more Zinc +33.8%
Contains more Copper +37.2%
Contains more Selenium +97.8%
Contains more Calcium +70.6%
Contains more Iron +53.7%
Contains more Magnesium +63.2%
Contains more Phosphorus +44.5%
Contains more Potassium +31.3%
Contains more Manganese +86.9%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains less Sodium -50%
Contains more Zinc +33.8%
Contains more Copper +37.2%
Contains more Selenium +97.8%
Contains more Calcium +70.6%
Contains more Iron +53.7%
Contains more Magnesium +63.2%
Contains more Phosphorus +44.5%
Contains more Potassium +31.3%
Contains more Manganese +86.9%

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.
Wheat
Wheat
2
:
6
Bran raw
Bran raw
Contains more Vitamin B3 +621.4%
Contains more Vitamin B6 +153.9%
Contains more Vitamin B1 +179.2%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B5 +59.8%
Contains more Folate +20.9%
Wheat
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% 105% 28% 127% 57% 97% 33% 0% 0%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin B3 +621.4%
Contains more Vitamin B6 +153.9%
Contains more Vitamin B1 +179.2%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B5 +59.8%
Contains more Folate +20.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Bran raw
Bran raw
Contains more Water +67%
Contains more Protein +26.5%
Contains more Fats +184.6%
Contains more Other +62.9%
Equal in Carbs - 66.22
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Bran raw
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more Water +67%
Contains more Protein +26.5%
Contains more Fats +184.6%
Contains more Other +62.9%
Equal in Carbs - 66.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Bran raw
Bran raw
Contains less Saturated Fat -65.8%
Contains more Monounsaturated Fat +590.7%
Contains more Polyunsaturated fat +182.8%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -65.8%
Contains more Monounsaturated Fat +590.7%
Contains more Polyunsaturated fat +182.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bran raw Opinion
Net carbs 71.13g 50.82g Wheat
Protein 13.68g 17.3g Bran raw
Fats 2.47g 7.03g Bran raw
Carbs 71.13g 66.22g Wheat
Calories 339kcal 246kcal Wheat
Sugar 1.45g Wheat
Fiber 15.4g Bran raw
Calcium 34mg 58mg Bran raw
Iron 3.52mg 5.41mg Bran raw
Magnesium 144mg 235mg Bran raw
Phosphorus 508mg 734mg Bran raw
Potassium 431mg 566mg Bran raw
Sodium 2mg 4mg Wheat
Zinc 4.16mg 3.11mg Wheat
Copper 0.553mg 0.403mg Wheat
Manganese 3.012mg 5.63mg Bran raw
Selenium 89.4µg 45.2µg Wheat
Vitamin E 1.01mg Bran raw
Vitamin B1 0.419mg 1.17mg Bran raw
Vitamin B2 0.121mg 0.22mg Bran raw
Vitamin B3 6.738mg 0.934mg Wheat
Vitamin B5 0.935mg 1.494mg Bran raw
Vitamin B6 0.419mg 0.165mg Wheat
Folate 43µg 52µg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.176mg 0.335mg Bran raw
Threonine 0.366mg 0.502mg Bran raw
Isoleucine 0.533mg 0.668mg Bran raw
Leucine 0.934mg 1.374mg Bran raw
Lysine 0.303mg 0.76mg Bran raw
Methionine 0.221mg 0.335mg Bran raw
Phenylalanine 0.681mg 0.908mg Bran raw
Valine 0.594mg 0.964mg Bran raw
Histidine 0.322mg 0.41mg Bran raw
Saturated Fat 0.454g 1.328g Wheat
Monounsaturated Fat 0.344g 2.376g Bran raw
Polyunsaturated fat 0.978g 2.766g Bran raw

Which food is preferable for your diet?

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

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
37%
Wheat
46%
Bran raw
Minerals Daily Need Coverage Score
168%
Wheat
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.874g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 6)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.