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  6. Khorasan wheat vs. Bran raw

Khorasan wheat vs. Bran raw — In-Depth Nutrition Comparison

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Differences between Khorasan wheat and Bran raw

  • Khorasan wheat has more Selenium, Vitamin B3, and Copper, while Bran raw has more Manganese, Phosphorus, Vitamin B1, Magnesium, Iron, Fiber, and Vitamin B5.
  • Bran raw's daily need coverage for Manganese is 126% higher.
  • Bran raw contains 7 times less Vitamin B3 than Khorasan wheat. Khorasan wheat contains 6.375mg of Vitamin B3, while Bran raw contains 0.934mg.

The food types used in this comparison are Wheat, KAMUT khorasan, uncooked and Oat bran, raw.

Infographic

Khorasan 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.
Khorasan wheat
Khorasan wheat
3
:
7
Bran raw
Bran raw
Contains more Zinc +18.3%
Contains more Copper +25.6%
Contains more Selenium +80.3%
Contains more Calcium +163.6%
Contains more Iron +43.5%
Contains more Magnesium +80.8%
Contains more Phosphorus +101.6%
Contains more Potassium +40.4%
Contains less Sodium -20%
Contains more Manganese +105.9%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Zinc +18.3%
Contains more Copper +25.6%
Contains more Selenium +80.3%
Contains more Calcium +163.6%
Contains more Iron +43.5%
Contains more Magnesium +80.8%
Contains more Phosphorus +101.6%
Contains more Potassium +40.4%
Contains less Sodium -20%
Contains more Manganese +105.9%

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.
Khorasan wheat
Khorasan wheat
3
:
8
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Vitamin B3 +582.5%
Contains more Vitamin B6 +57%
Contains more Vitamin E +65.6%
Contains more Vitamin B1 +106.7%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B5 +57.4%
Contains more Vitamin K +77.8%
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%
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 A +∞%
Contains more Vitamin B3 +582.5%
Contains more Vitamin B6 +57%
Contains more Vitamin E +65.6%
Contains more Vitamin B1 +106.7%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B5 +57.4%
Contains more Vitamin K +77.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
2
:
3
Bran raw
Bran raw
Contains more Water +69%
Contains more Protein +19%
Contains more Fats +230%
Contains more Other +72.6%
Equal in Carbs - 66.22
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
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 +69%
Contains more Protein +19%
Contains more Fats +230%
Contains more Other +72.6%
Equal in Carbs - 66.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
1
:
2
Bran raw
Bran raw
Contains less Saturated Fat -85.2%
Contains more Monounsaturated Fat +1015.5%
Contains more Polyunsaturated fat +345.4%
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 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 -85.2%
Contains more Monounsaturated Fat +1015.5%
Contains more Polyunsaturated fat +345.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Khorasan wheat Bran raw Opinion
Net carbs 59.48g 50.82g Khorasan wheat
Protein 14.54g 17.3g Bran raw
Fats 2.13g 7.03g Bran raw
Carbs 70.58g 66.22g Khorasan wheat
Calories 337kcal 246kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 7.84g 1.45g Bran raw
Fiber 11.1g 15.4g Bran raw
Calcium 22mg 58mg Bran raw
Iron 3.77mg 5.41mg Bran raw
Magnesium 130mg 235mg Bran raw
Phosphorus 364mg 734mg Bran raw
Potassium 403mg 566mg Bran raw
Sodium 5mg 4mg Bran raw
Zinc 3.68mg 3.11mg Khorasan wheat
Copper 0.506mg 0.403mg Khorasan wheat
Manganese 2.735mg 5.63mg Bran raw
Selenium 81.5µg 45.2µg Khorasan wheat
Vitamin A 10IU 0IU Khorasan wheat
Vitamin A RAE 1µg 0µg Khorasan wheat
Vitamin E 0.61mg 1.01mg Bran raw
Vitamin B1 0.566mg 1.17mg Bran raw
Vitamin B2 0.184mg 0.22mg Bran raw
Vitamin B3 6.375mg 0.934mg Khorasan wheat
Vitamin B5 0.949mg 1.494mg Bran raw
Vitamin B6 0.259mg 0.165mg Khorasan wheat
Folate 52µg Bran raw
Vitamin K 1.8µg 3.2µg Bran raw
Tryptophan 0.13mg 0.335mg Bran raw
Threonine 0.442mg 0.502mg Bran raw
Isoleucine 0.566mg 0.668mg Bran raw
Leucine 1.112mg 1.374mg Bran raw
Lysine 0.416mg 0.76mg Bran raw
Methionine 0.251mg 0.335mg Bran raw
Phenylalanine 0.772mg 0.908mg Bran raw
Valine 0.687mg 0.964mg Bran raw
Histidine 0.379mg 0.41mg Bran raw
Trans Fat 0.005g Bran raw
Saturated Fat 0.196g 1.328g Khorasan wheat
Monounsaturated Fat 0.213g 2.376g Bran raw
Polyunsaturated fat 0.621g 2.766g Bran raw
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan 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
36%
Khorasan wheat
46%
Bran raw
Minerals Daily Need Coverage Score
150%
Khorasan wheat
195%
Bran raw

Comparison summary

Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 1.132g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 6.39g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 1mg)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.