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  6. Wheat Bread vs. Bran

Wheat Bread vs. Bran — In-Depth Nutrition Comparison

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How are Wheat Bread and Bran different?

  • Wheat Bread has more Selenium, Iron, Vitamin B3, Vitamin B2, Vitamin B1, Folate, Manganese, Calcium, and Copper than Bran.
  • Daily need coverage for Selenium from Wheat Bread is 47% higher.
  • Wheat Bread contains 601 times more Sodium than Bran. While Wheat Bread contains 601mg of Sodium, Bran contains only 1mg.

Bread, wheat, toasted and Oat bran, cooked are the varieties used in this article.

Infographic

Wheat Bread 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 Bread
Wheat Bread
9
:
1
Bran
Bran
Contains more Calcium +1550%
Contains more Iron +364.8%
Contains more Magnesium +47.5%
Contains more Phosphorus +58%
Contains more Potassium +142.4%
Contains more Zinc +177.4%
Contains more Copper +200%
Contains more Manganese +42.8%
Contains more Selenium +333.8%
Contains less Sodium -99.8%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +1550%
Contains more Iron +364.8%
Contains more Magnesium +47.5%
Contains more Phosphorus +58%
Contains more Potassium +142.4%
Contains more Zinc +177.4%
Contains more Copper +200%
Contains more Manganese +42.8%
Contains more Selenium +333.8%
Contains less Sodium -99.8%

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 Bread
Wheat Bread
9
:
0
Bran
Bran
Contains more Vitamin C +∞%
Contains more Vitamin B1 +174.4%
Contains more Vitamin B2 +1023.5%
Contains more Vitamin B3 +4240.3%
Contains more Vitamin B5 +110.1%
Contains more Vitamin B6 +512%
Contains more Folate +1333.3%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 C +∞%
Contains more Vitamin B1 +174.4%
Contains more Vitamin B2 +1023.5%
Contains more Vitamin B3 +4240.3%
Contains more Vitamin B5 +110.1%
Contains more Vitamin B6 +512%
Contains more Folate +1333.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Bran
Bran
Contains more Protein +303.7%
Contains more Fats +396.5%
Contains more Carbs +387.5%
Contains more Other +465.3%
Contains more Water +246.7%
Wheat Bread
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
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 +303.7%
Contains more Fats +396.5%
Contains more Carbs +387.5%
Contains more Other +465.3%
Contains more Water +246.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +250.2%
Contains more Polyunsaturated fat +407.4%
Contains less Saturated Fat -83.5%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +250.2%
Contains more Polyunsaturated fat +407.4%
Contains less Saturated Fat -83.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Bran Opinion
Net carbs 51.07g 8.84g Wheat Bread
Protein 12.96g 3.21g Wheat Bread
Fats 4.27g 0.86g Wheat Bread
Carbs 55.77g 11.44g Wheat Bread
Calories 313kcal 40kcal Wheat Bread
Sugar 6.42g Bran
Fiber 4.7g 2.6g Wheat Bread
Calcium 165mg 10mg Wheat Bread
Iron 4.09mg 0.88mg Wheat Bread
Magnesium 59mg 40mg Wheat Bread
Phosphorus 188mg 119mg Wheat Bread
Potassium 223mg 92mg Wheat Bread
Sodium 601mg 1mg Bran
Zinc 1.47mg 0.53mg Wheat Bread
Copper 0.198mg 0.066mg Wheat Bread
Manganese 1.377mg 0.964mg Wheat Bread
Selenium 33.4µg 7.7µg Wheat Bread
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.16mg Wheat Bread
Vitamin B2 0.382mg 0.034mg Wheat Bread
Vitamin B3 6.25mg 0.144mg Wheat Bread
Vitamin B5 0.456mg 0.217mg Wheat Bread
Vitamin B6 0.153mg 0.025mg Wheat Bread
Folate 86µg 6µg Wheat Bread
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.092mg 0.057mg Wheat Bread
Threonine 0.299mg 0.086mg Wheat Bread
Isoleucine 0.258mg 0.114mg Wheat Bread
Leucine 0.461mg 0.235mg Wheat Bread
Lysine 0.215mg 0.13mg Wheat Bread
Methionine 0.105mg 0.057mg Wheat Bread
Phenylalanine 0.315mg 0.155mg Wheat Bread
Valine 0.31mg 0.165mg Wheat Bread
Histidine 0.15mg 0.07mg Wheat Bread
Saturated Fat 0.989g 0.163g Bran
Monounsaturated Fat 1.019g 0.291g Wheat Bread
Polyunsaturated fat 1.72g 0.339g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread 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
38%
Wheat Bread
6%
Bran
Minerals Daily Need Coverage Score
89%
Wheat Bread
33%
Bran

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 600mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.826g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 4)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.3)
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 Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.