Bread, wheat bran vs. White bread — In-Depth Nutrition Comparison
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A recap on differences between bread, wheat bran and white bread
- Bread, wheat bran is higher in manganese, selenium, magnesium, copper, phosphorus, vitamin B6, and zinc, yet white bread is higher in vitamin B1, calcium, and iron.
- Bread, wheat bran covers your daily manganese needs 49% more than white bread.
- Bread, wheat bran contains 4 times more magnesium than white bread. While bread, wheat bran contains 81mg of magnesium, white bread contains only 23mg.
Food varieties used in this article are Bread, wheat bran and Bread, white, commercially prepared (includes soft bread crumbs).
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +252.2% |
| Contains more PotassiumPotassium | +80.2% |
| Contains more CopperCopper | +118.8% |
| Contains more ZincZinc | +82.4% |
| Contains more PhosphorusPhosphorus | +88.8% |
| Contains more ManganeseManganese | +211.2% |
| Contains more SeleniumSelenium | +40.9% |
| Contains more CalciumCalcium | +94.6% |
| Contains more IronIron | +17.6% |
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.
| Contains more Vitamin EVitamin E | +45.5% |
| Contains more Vitamin B2Vitamin B2 | +18.1% |
| Contains more Vitamin B6Vitamin B6 | +102.3% |
| Contains more Vitamin KVitamin K | +550% |
| Contains more CholineCholine | +28.1% |
| Contains more Vitamin B1Vitamin B1 | +34.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.8 g
Fats:
3.4 g
Carbs:
47.8 g
Water:
37.8 g
Other:
2.2 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
~equal in
Protein
~8.85g
~equal in
Fats
~3.33g
~equal in
Carbs
~49.42g
~equal in
Water
~36.42g
~equal in
Other
~1.98g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.779 g
Monounsaturated fat:
Mono. Fat
1.618 g
Polyunsaturated fat:
Poly. Fat
0.649 g
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains more Mono. FatMonounsaturated fat | +170.1% |
| Contains less Sat. FatSaturated fat | -10.4% |
| Contains more Poly. FatPolyunsaturated fat | +146.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.668mg | 0.536mg | 49% |
| Selenium | 31µg | 22µg | 16% |
| Starch | 37.17g | 15% | |
| Magnesium | 81mg | 23mg | 14% |
| Copper | 0.221mg | 0.101mg | 13% |
| Phosphorus | 185mg | 98mg | 12% |
| Vitamin B1 | 0.397mg | 0.533mg | 11% |
| Vitamin B6 | 0.176mg | 0.087mg | 7% |
| Calcium | 74mg | 144mg | 7% |
| Iron | 3.07mg | 3.61mg | 7% |
| Zinc | 1.35mg | 0.74mg | 6% |
| Polyunsaturated fat | 0.649g | 1.602g | 6% |
| Fiber | 4g | 2.7g | 5% |
| Potassium | 227mg | 126mg | 3% |
| Fructose | 2.43g | 3% | |
| Vitamin B2 | 0.287mg | 0.243mg | 3% |
| Monounsaturated fat | 1.618g | 0.599g | 3% |
| Vitamin B3 | 4.402mg | 4.78mg | 2% |
| Folate | 105µg | 111µg | 2% |
| Vitamin E | 0.32mg | 0.22mg | 1% |
| Carbs | 47.8g | 49.42g | 1% |
| Vitamin K | 1.3µg | 0.2µg | 1% |
| Choline | 18.7mg | 14.6mg | 1% |
| Calories | 248kcal | 266kcal | 1% |
| Protein | 8.8g | 8.85g | 0% |
| Fats | 3.4g | 3.33g | 0% |
| Net carbs | 43.8g | 46.72g | N/A |
| Sugar | 9.68g | 5.67g | N/A |
| Sodium | 486mg | 490mg | 0% |
| Vitamin B5 | 0.536mg | 0.536mg | 0% |
| Trans fat | 0.027g | N/A | |
| Saturated fat | 0.779g | 0.698g | 0% |
| Tryptophan | 0.111mg | 0% | |
| Threonine | 0.256mg | 0% | |
| Isoleucine | 0.332mg | 0% | |
| Leucine | 0.603mg | 0% | |
| Lysine | 0.235mg | 0% | |
| Methionine | 0.152mg | 0% | |
| Phenylalanine | 0.419mg | 0% | |
| Valine | 0.385mg | 0% | |
| Histidine | 0.196mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
33%
Minerals Daily Need Coverage Score
86%
56%
Comparison summary
Which food is lower in Sugar?
White bread is lower in Sugar (difference - 4.01g)
Which food is lower in Saturated fat?
White bread is lower in Saturated fat (difference - 0.081g)
Which food contains less Sodium?
Bread, wheat bran contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Bread, wheat bran is lower in glycemic index (difference - 73)
Which food is richer in minerals?
Bread, wheat bran is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
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.