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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Bran
Contains more Copper +173%
Contains less Sodium -75%
Contains more Iron +145.9%
Contains more Calcium +222.2%
Contains more Potassium +23%
Contains more Zinc +29.6%
Contains more Phosphorus +111.5%
Equal in Magnesium - 235
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Copper +173%
Contains less Sodium -75%
Contains more Iron +145.9%
Contains more Calcium +222.2%
Contains more Potassium +23%
Contains more Zinc +29.6%
Contains more 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
:
5
Bran
Contains more Vitamin B2 +93.2%
Contains more Vitamin B3 +651.6%
Contains more Vitamin B6 +27.3%
Contains more Vitamin B1 +1058.4%
Contains more Vitamin B5 +21.2%
Contains more Folate +73.3%
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% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
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 B2 +93.2%
Contains more Vitamin B3 +651.6%
Contains more Vitamin B6 +27.3%
Contains more Vitamin B1 +1058.4%
Contains more Vitamin B5 +21.2%
Contains more Folate +73.3%

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
33
Buckwheat
46
Bran
Mineral Summary Score
109
Buckwheat
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
80%
Buckwheat
104%
Bran
Carbohydrates
72%
Buckwheat
66%
Bran
Fats
16%
Buckwheat
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.
Buckwheat Bran
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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
Buckwheat 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 Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.587g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 2)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.6)
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 Buckwheat Bran Opinion
Calories 343 246 Buckwheat
Protein 13.25 17.3 Bran
Fats 3.4 7.03 Bran
Vitamin C 0 0
Carbs 71.5 66.22 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 2.2 5.41 Bran
Calcium 18 58 Bran
Potassium 460 566 Bran
Magnesium 231 235 Bran
Sugar 1.45 Buckwheat
Fiber 10 15.4 Bran
Copper 1.1 0.403 Buckwheat
Zinc 2.4 3.11 Bran
Starch
Phosphorus 347 734 Bran
Sodium 1 4 Buckwheat
Vitamin A 0 0
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.101 1.17 Bran
Vitamin B2 0.425 0.22 Buckwheat
Vitamin B3 7.02 0.934 Buckwheat
Vitamin B5 1.233 1.494 Bran
Vitamin B6 0.21 0.165 Buckwheat
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folate 30 52 Bran
Trans Fat
Saturated Fat 0.741 1.328 Buckwheat
Monounsaturated Fat 1.04 2.376 Bran
Polyunsaturated fat 1.039 2.766 Bran
Tryptophan 0.192 0.335 Bran
Threonine 0.506 0.502 Buckwheat
Isoleucine 0.498 0.668 Bran
Leucine 0.832 1.374 Bran
Lysine 0.672 0.76 Bran
Methionine 0.172 0.335 Bran
Phenylalanine 0.52 0.908 Bran
Valine 0.678 0.964 Bran
Histidine 0.309 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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.