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Buckwheat vs. Bran — In-Depth Nutrition Comparison

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The main differences between buckwheat and bran

  • Buckwheat has more copper; however, bran has more manganese, selenium, vitamin B1, and phosphorus.
  • Daily need coverage for manganese for bran is 24% higher.
  • Bran has 7 times less vitamin B3 than buckwheat. Buckwheat has 0.94mg of vitamin B3, while bran has 0.144mg.

Food types used in this article are Buckwheat groats, roasted, cooked and Oat bran, cooked.

Infographic

Buckwheat 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" 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Bran
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +27.5%
Contains more CopperCopper +121.2%
Contains more ZincZinc +15.1%
Contains more CalciumCalcium +42.9%
Contains more PhosphorusPhosphorus +70%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +139.2%
Contains more SeleniumSelenium +250%
~equal in Potassium ~92mg
~equal in Iron ~0.88mg

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% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Bran
1
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +14.7%
Contains more Vitamin B3Vitamin B3 +552.8%
Contains more Vitamin B5Vitamin B5 +65.4%
Contains more Vitamin B6Vitamin B6 +208%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +133.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Bran DV% diff.
Manganese 0.403mg 0.964mg 24%
Vitamin B1 0.04mg 0.16mg 10%
Selenium 2.2µg 7.7µg 10%
Copper 0.146mg 0.066mg 9%
Phosphorus 70mg 119mg 7%
Vitamin B3 0.94mg 0.144mg 5%
Vitamin B6 0.077mg 0.025mg 4%
Choline 20.1mg 4%
Calories 92kcal 40kcal 3%
Carbs 19.94g 11.44g 3%
Vitamin B5 0.359mg 0.217mg 3%
Magnesium 51mg 40mg 3%
Folate 14µg 6µg 2%
Vitamin K 1.9µg 2%
Zinc 0.61mg 0.53mg 1%
Polyunsaturated fat 0.188g 0.339g 1%
Vitamin E 0.09mg 1%
Iron 0.8mg 0.88mg 1%
Protein 3.38g 3.21g 0%
Fats 0.62g 0.86g 0%
Net carbs 17.24g 8.84g N/A
Calcium 7mg 10mg 0%
Potassium 88mg 92mg 0%
Sugar 0.9g N/A
Fiber 2.7g 2.6g 0%
Sodium 4mg 1mg 0%
Vitamin B2 0.039mg 0.034mg 0%
Saturated fat 0.134g 0.163g 0%
Monounsaturated fat 0.188g 0.291g 0%
Tryptophan 0.049mg 0.057mg 0%
Threonine 0.129mg 0.086mg 0%
Isoleucine 0.127mg 0.114mg 0%
Leucine 0.212mg 0.235mg 0%
Lysine 0.172mg 0.13mg 0%
Methionine 0.044mg 0.057mg 0%
Phenylalanine 0.133mg 0.155mg 0%
Valine 0.173mg 0.165mg 0%
Histidine 0.079mg 0.07mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more CarbsCarbs +74.3%
Contains more FatsFats +38.7%
Contains more WaterWater +11.1%
Contains more OtherOther +14%
~equal in Protein ~3.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains less Sat. FatSaturated fat -17.8%
Contains more Mono. FatMonounsaturated fat +54.8%
Contains more Poly. FatPolyunsaturated fat +80.3%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.