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Bread vs Bran - In-Depth Nutrition Comparison

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How are Bread and Bran different?

  • Bread is richer in Vitamin B3, while Bran is higher in Manganese, Phosphorus, Vitamin B1, Fiber, Magnesium, Copper, Selenium, and Vitamin B5.
  • Bran covers your daily need of Manganese 185% more than Bread.
  • Bread contains 150 times more Sodium than Bran. Bread contains 601mg of Sodium, while Bran contains 4mg.

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

Infographic

Bread vs Bran infographic
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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
Bread
1
:
7
Bran
Contains more Calcium +184.5%
Contains more Iron +32.3%
Contains more Potassium +153.8%
Contains more Magnesium +298.3%
Contains more Copper +103.5%
Contains more Zinc +111.6%
Contains more Phosphorus +290.4%
Contains less Sodium -99.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Calcium +184.5%
Contains more Iron +32.3%
Contains more Potassium +153.8%
Contains more Magnesium +298.3%
Contains more Copper +103.5%
Contains more Zinc +111.6%
Contains more Phosphorus +290.4%
Contains less Sodium -99.3%

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
Bread
5
:
4
Bran
Contains more Vitamin C +∞%
Contains more Vitamin B2 +73.6%
Contains more Vitamin B3 +569.2%
Contains more Vitamin K +78.1%
Contains more Folate +65.4%
Contains more Vitamin E +320.8%
Contains more Vitamin B1 +166.5%
Contains more Vitamin B5 +227.6%
Equal in Vitamin B6 - 0.165
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +73.6%
Contains more Vitamin B3 +569.2%
Contains more Vitamin K +78.1%
Contains more Folate +65.4%
Contains more Vitamin E +320.8%
Contains more Vitamin B1 +166.5%
Contains more Vitamin B5 +227.6%
Equal in Vitamin B6 - 0.165

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
46
Bran
Mineral Summary Score
66
Bread
122
Bran

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 food.
Protein
78%
Bread
104%
Bran
Carbohydrates
56%
Bread
66%
Bran
Fats
20%
Bread
32%
Bran

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Bran
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 0.339g)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 4.97g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 597mg)
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 is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Bread Bran Opinion
Calories 313 246 Bread
Protein 12.96 17.3 Bran
Fats 4.27 7.03 Bran
Vitamin C 0.2 0 Bread
Carbs 55.77 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 4.09 5.41 Bran
Calcium 165 58 Bread
Potassium 223 566 Bran
Magnesium 59 235 Bran
Sugar 6.42 1.45 Bran
Fiber 4.7 15.4 Bran
Copper 0.198 0.403 Bran
Zinc 1.47 3.11 Bran
Starch
Phosphorus 188 734 Bran
Sodium 601 4 Bran
Vitamin A 0 0
Vitamin E 0.24 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.439 1.17 Bran
Vitamin B2 0.382 0.22 Bread
Vitamin B3 6.25 0.934 Bread
Vitamin B5 0.456 1.494 Bran
Vitamin B6 0.153 0.165 Bran
Vitamin B12 0 0
Vitamin K 5.7 3.2 Bread
Folate 86 52 Bread
Trans Fat
Saturated Fat 0.989 1.328 Bread
Monounsaturated Fat 1.019 2.376 Bran
Polyunsaturated fat 1.72 2.766 Bran
Tryptophan 0.092 0.335 Bran
Threonine 0.299 0.502 Bran
Isoleucine 0.258 0.668 Bran
Leucine 0.461 1.374 Bran
Lysine 0.215 0.76 Bran
Methionine 0.105 0.335 Bran
Phenylalanine 0.315 0.908 Bran
Valine 0.31 0.964 Bran
Histidine 0.15 0.41 Bran
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. 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/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.