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.
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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 | +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% |
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 | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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
| 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
| Contains less Sat. FatSaturated fat | -17.8% |
| Contains more Mono. FatMonounsaturated fat | +54.8% |
| Contains more Poly. FatPolyunsaturated fat | +80.3% |
