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  6. Wheat Bread vs. Bran raw

Wheat Bread vs. Bran raw — In-Depth Nutrition Comparison

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How are wheat Bread and bran raw different?

  • Wheat Bread is richer in vitamin B3, while bran raw is higher in manganese, phosphorus, vitamin B1, fiber, magnesium, copper, selenium, and vitamin B5.
  • Bran raw covers your daily need for manganese, 185% more than wheat Bread.
  • Wheat Bread contains 150 times more sodium than bran raw. Wheat Bread contains 601mg of sodium, while bran raw contains 4mg.

Bread, wheat, toasted and Oat bran, raw types were used in this article.

Infographic

Wheat Bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +184.5%
Contains more MagnesiumMagnesium +298.3%
Contains more PotassiumPotassium +153.8%
Contains more IronIron +32.3%
Contains more CopperCopper +103.5%
Contains more ZincZinc +111.6%
Contains more PhosphorusPhosphorus +290.4%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +308.9%
Contains more SeleniumSelenium +35.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +73.6%
Contains more Vitamin B3Vitamin B3 +569.2%
Contains more Vitamin KVitamin K +78.1%
Contains more FolateFolate +65.4%
Contains more Vitamin EVitamin E +320.8%
Contains more Vitamin B1Vitamin B1 +166.5%
Contains more Vitamin B5Vitamin B5 +227.6%
Contains more CholineCholine +45.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Bran raw DV% diff.
Manganese 1.377mg 5.63mg 185%
Phosphorus 188mg 734mg 78%
Vitamin B1 0.439mg 1.17mg 61%
Fiber 4.7g 15.4g 43%
Magnesium 59mg 235mg 42%
Vitamin B3 6.25mg 0.934mg 33%
Sodium 601mg 4mg 26%
Copper 0.198mg 0.403mg 23%
Vitamin B5 0.456mg 1.494mg 21%
Selenium 33.4µg 45.2µg 21%
Iron 4.09mg 5.41mg 17%
Zinc 1.47mg 3.11mg 15%
Vitamin B2 0.382mg 0.22mg 12%
Calcium 165mg 58mg 11%
Potassium 223mg 566mg 10%
Folate 86µg 52µg 9%
Protein 12.96g 17.3g 9%
Polyunsaturated fat 1.72g 2.766g 7%
Vitamin E 0.24mg 1.01mg 5%
Fats 4.27g 7.03g 4%
Monounsaturated fat 1.019g 2.376g 3%
Calories 313kcal 246kcal 3%
Carbs 55.77g 66.22g 3%
Vitamin K 5.7µg 3.2µg 2%
Choline 22.1mg 32.2mg 2%
Saturated fat 0.989g 1.328g 2%
Vitamin B6 0.153mg 0.165mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 50.82g N/A
Sugar 6.42g 1.45g N/A
Tryptophan 0.092mg 0.335mg 0%
Threonine 0.299mg 0.502mg 0%
Isoleucine 0.258mg 0.668mg 0%
Leucine 0.461mg 1.374mg 0%
Lysine 0.215mg 0.76mg 0%
Methionine 0.105mg 0.335mg 0%
Phenylalanine 0.315mg 0.908mg 0%
Valine 0.31mg 0.964mg 0%
Histidine 0.15mg 0.41mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
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 WaterWater +269.9%
Contains more ProteinProtein +33.5%
Contains more FatsFats +64.6%
Contains more CarbsCarbs +18.7%
~equal in Other ~2.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -25.5%
Contains more Mono. FatMonounsaturated fat +133.2%
Contains more Poly. FatPolyunsaturated fat +60.8%

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 Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.