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  6. Wheat gluten vs. Bran

Wheat gluten vs. Bran — In-Depth Nutrition Comparison

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What are the main differences between Wheat gluten and Bran?

  • Wheat gluten is richer in Selenium, Iron, Phosphorus, Calcium, and Copper, yet Bran is richer in Vitamin B1, and Fiber.
  • Wheat gluten's daily need coverage for Selenium is 58% higher.
  • Wheat gluten has 14 times more Calcium than Bran. Wheat gluten has 142mg of Calcium, while Bran has 10mg.

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

Infographic

Wheat gluten vs Bran 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 gluten
Wheat gluten
7
:
3
Bran
Bran
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%
Contains more Magnesium +60%
Contains less Sodium -96.6%
Equal in Potassium - 92
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
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%
Contains more Magnesium +60%
Contains less Sodium -96.6%
Equal in Potassium - 92

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 gluten
Wheat gluten
2
:
6
Bran
Bran
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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%
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%
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
Wheat gluten
Wheat gluten
4
:
1
Bran
Bran
Contains more Protein +2241.4%
Contains more Fats +115.1%
Contains more Carbs +20.5%
Contains more Other +104.1%
Contains more Water +924.4%
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
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +2241.4%
Contains more Fats +115.1%
Contains more Carbs +20.5%
Contains more Other +104.1%
Contains more Water +924.4%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat gluten Bran
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 Wheat gluten Bran Opinion
Net carbs 13.19g 8.84g Wheat gluten
Protein 75.16g 3.21g Wheat gluten
Fats 1.85g 0.86g Wheat gluten
Carbs 13.79g 11.44g Wheat gluten
Calories 370kcal 40kcal Wheat gluten
Fiber 0.6g 2.6g Bran
Calcium 142mg 10mg Wheat gluten
Iron 5.2mg 0.88mg Wheat gluten
Magnesium 25mg 40mg Bran
Phosphorus 260mg 119mg Wheat gluten
Potassium 100mg 92mg Wheat gluten
Sodium 29mg 1mg Bran
Zinc 0.85mg 0.53mg Wheat gluten
Copper 0.182mg 0.066mg Wheat gluten
Manganese 0.964mg Bran
Selenium 39.7µg 7.7µg Wheat gluten
Vitamin B1 0mg 0.16mg Bran
Vitamin B2 0mg 0.034mg Bran
Vitamin B3 0mg 0.144mg Bran
Vitamin B5 0mg 0.217mg Bran
Vitamin B6 0mg 0.025mg Bran
Folate 0µg 6µg 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 0.272g 0.163g Bran
Monounsaturated Fat 0.156g 0.291g Bran
Polyunsaturated fat 0.81g 0.339g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat gluten Bran
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
0%
Wheat gluten
6%
Bran
Minerals Daily Need Coverage Score
68%
Wheat gluten
33%
Bran

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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.