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Khorasan wheat vs Bran - In-Depth Nutrition Comparison

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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 - 2)
Which food contains less Sugars?
Bran
Bran contains less Sugars (difference - 6.39g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
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 ($)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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.
Khorasan wheat Bran
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Khorasan wheat Bran
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
27
Khorasan wheat
32
Bran
Mineral Summary Score
58
Khorasan wheat
84
Bran

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
:
6
Bran
Contains more Copper +25.6%
Contains more Zinc +18.3%
Contains more Iron +43.5%
Contains more Calcium +163.6%
Contains more Potassium +40.4%
Contains more Magnesium +80.8%
Contains more Phosphorus +101.6%
Contains less Sodium -20%
Contains more Copper +25.6%
Contains more Zinc +18.3%
Contains more Iron +43.5%
Contains more Calcium +163.6%
Contains more Potassium +40.4%
Contains more Magnesium +80.8%
Contains more Phosphorus +101.6%
Contains less Sodium -20%

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
:
8
Bran
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%
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%

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
87%
Khorasan wheat
104%
Bran
Carbohydrates
71%
Khorasan wheat
66%
Bran
Fats
10%
Khorasan wheat
32%
Bran

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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 Khorasan wheat Bran Opinion
Calories 337 246 Khorasan wheat
Protein 14.54 17.3 Bran
Fats 2.13 7.03 Bran
Vitamin C 0 0
Carbs 70.58 66.22 Khorasan wheat
Cholesterol 0 0
Vitamin D 0 Bran
Iron 3.77 5.41 Bran
Calcium 22 58 Bran
Potassium 403 566 Bran
Magnesium 130 235 Bran
Sugars 7.84 1.45 Khorasan wheat
Fiber 11.1 15.4 Bran
Copper 0.506 0.403 Khorasan wheat
Zinc 3.68 3.11 Khorasan wheat
Starch 52.41 Khorasan wheat
Phosphorus 364 734 Bran
Sodium 5 4 Bran
Vitamin A 10 0 Khorasan wheat
Vitamin E 0.61 1.01 Bran
Vitamin D 0 Bran
Vitamin B1 0.566 1.17 Bran
Vitamin B2 0.184 0.22 Bran
Vitamin B3 6.375 0.934 Khorasan wheat
Vitamin B5 0.949 1.494 Bran
Vitamin B6 0.259 0.165 Khorasan wheat
Vitamin B12 0 Bran
Vitamin K 1.8 3.2 Bran
Folic acid (B9) 0 Bran
Trans Fat 0.005 Bran
Saturated Fat 0.196 1.328 Khorasan wheat
Monounsaturated Fat 0.213 2.376 Bran
Polyunsaturated fat 0.621 2.766 Bran
Tryptophan 0.13 0.335 Bran
Threonine 0.442 0.502 Bran
Isoleucine 0.566 0.668 Bran
Leucine 1.112 1.374 Bran
Lysine 0.416 0.76 Bran
Methionine 0.251 0.335 Bran
Phenylalanine 0.772 0.908 Bran
Valine 0.687 0.964 Bran
Histidine 0.379 0.41 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.