Buckwheat vs Bran - In-Depth Nutrition Comparison
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Differences between Buckwheat and Bran
- Buckwheat has more Copper, Vitamin B3 and Vitamin B2, while Bran has more Manganese, Vitamin B1, Selenium, Phosphorus, Iron, Fiber and Zinc.
- Bran's daily need coverage for Manganese is 188% higher.
- Bran contains 8 times less Vitamin B3 than Buckwheat. Buckwheat contains 7.02mg of Vitamin B3, while Bran contains 0.934mg.
The food types used in this comparison are Buckwheat and Oat bran, raw.
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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
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Contains
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Copper
+173%
Contains
less
Sodium
-75%
Contains
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Iron
+145.9%
Contains
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Calcium
+222.2%
Contains
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Potassium
+23%
Contains
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Zinc
+29.6%
Contains
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Phosphorus
+111.5%
Equal in Magnesium - 235
Contains
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Copper
+173%
Contains
less
Sodium
-75%
Contains
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Iron
+145.9%
Contains
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Calcium
+222.2%
Contains
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Potassium
+23%
Contains
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Zinc
+29.6%
Contains
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Phosphorus
+111.5%
Equal in Magnesium - 235
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
:
Contains
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Vitamin B2
+93.2%
Contains
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Vitamin B3
+651.6%
Contains
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Vitamin B6
+27.3%
Contains
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Vitamin B1
+1058.4%
Contains
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Vitamin B5
+21.2%
Contains
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Folate
+73.3%
Contains
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Vitamin B2
+93.2%
Contains
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Vitamin B3
+651.6%
Contains
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Vitamin B6
+27.3%
Contains
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Vitamin B1
+1058.4%
Contains
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Vitamin B5
+21.2%
Contains
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Folate
+73.3%
Vitamin and Mineral Summary Scores
Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
33
46
Mineral Summary Score
109
122
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 the food
Protein
80%
104%
Carbohydrates
72%
66%
Fats
16%
32%
Comparison summary table
Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sugars |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
Which food is preferable in case of diets?
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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Comparison summary
Which food contains less Sugars?
Buckwheat contains less Sugars (difference - 1.45g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Buckwheat is lower in Saturated Fat (difference - 0.587g)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 2)
Which food is cheaper?
Bran is cheaper (difference - $2.6)
Which food is richer in minerals?
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 richer in vitamins?
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It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
All nutrients comparison - raw data values
In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
| Nutrient | |
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Opinion |
| Calories | 343 | 246 |
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| Protein | 13.25 | 17.3 |
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| Fats | 3.4 | 7.03 |
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| Vitamin C | 0 | 0 | |
| Carbs | 71.5 | 66.22 |
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| Cholesterol | 0 | 0 | |
| Vitamin D | 0 | 0 | |
| Iron | 2.2 | 5.41 |
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| Calcium | 18 | 58 |
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| Potassium | 460 | 566 |
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| Magnesium | 231 | 235 |
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| Sugars | 1.45 |
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| Fiber | 10 | 15.4 |
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| Copper | 1.1 | 0.403 |
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| Zinc | 2.4 | 3.11 |
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| Starch | |||
| Phosphorus | 347 | 734 |
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| Sodium | 1 | 4 |
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| Vitamin A | 0 | 0 | |
| Vitamin E | 1.01 |
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| Vitamin D | 0 | 0 | |
| Vitamin B1 | 0.101 | 1.17 |
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| Vitamin B2 | 0.425 | 0.22 |
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| Vitamin B3 | 7.02 | 0.934 |
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| Vitamin B5 | 1.233 | 1.494 |
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| Vitamin B6 | 0.21 | 0.165 |
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| Vitamin B12 | 0 | 0 | |
| Vitamin K | 3.2 |
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| Folate | 30 | 52 |
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| Trans Fat | |||
| Saturated Fat | 0.741 | 1.328 |
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| Monounsaturated Fat | 1.04 | 2.376 |
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| Polyunsaturated fat | 1.039 | 2.766 |
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| Tryptophan | 0.192 | 0.335 |
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| Threonine | 0.506 | 0.502 |
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| Isoleucine | 0.498 | 0.668 |
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| Leucine | 0.832 | 1.374 |
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| Lysine | 0.672 | 0.76 |
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| Methionine | 0.172 | 0.335 |
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| Phenylalanine | 0.52 | 0.908 |
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| Valine | 0.678 | 0.964 |
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| Histidine | 0.309 | 0.41 |
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| Fructose |