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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 less Sodium -75%
Contains more Copper +173%
Contains more Calcium +222.2%
Contains more Iron +145.9%
Contains more Phosphorus +111.5%
Contains more Potassium +23%
Contains more Zinc +29.6%
Equal in Magnesium - 235
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains less Sodium -75%
Contains more Copper +173%
Contains more Calcium +222.2%
Contains more Iron +145.9%
Contains more Phosphorus +111.5%
Contains more Potassium +23%
Contains more Zinc +29.6%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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%

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

All nutrients comparison - raw data values

Nutrient Buckwheat Bran Opinion
Net carbs 61.5g 50.82g Buckwheat
Protein 13.25g 17.3g Bran
Fats 3.4g 7.03g Bran
Carbs 71.5g 66.22g Buckwheat
Calories 343kcal 246kcal Buckwheat
Starch g g
Fructose g g
Sugar g 1.45g Buckwheat
Fiber 10g 15.4g Bran
Calcium 18mg 58mg Bran
Iron 2.2mg 5.41mg Bran
Magnesium 231mg 235mg Bran
Phosphorus 347mg 734mg Bran
Potassium 460mg 566mg Bran
Sodium 1mg 4mg Buckwheat
Zinc 2.4mg 3.11mg Bran
Copper 1.1mg 0.403mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.101mg 1.17mg Bran
Vitamin B2 0.425mg 0.22mg Buckwheat
Vitamin B3 7.02mg 0.934mg Buckwheat
Vitamin B5 1.233mg 1.494mg Bran
Vitamin B6 0.21mg 0.165mg Buckwheat
Folate 30µg 52µg Bran
Vitamin B12 0µg 0µg
Vitamin K µg 3.2µg Bran
Tryptophan 0.192mg 0.335mg Bran
Threonine 0.506mg 0.502mg Buckwheat
Isoleucine 0.498mg 0.668mg Bran
Leucine 0.832mg 1.374mg Bran
Lysine 0.672mg 0.76mg Bran
Methionine 0.172mg 0.335mg Bran
Phenylalanine 0.52mg 0.908mg Bran
Valine 0.678mg 0.964mg Bran
Histidine 0.309mg 0.41mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.741g 1.328g Buckwheat
Monounsaturated Fat 1.04g 2.376g Bran
Polyunsaturated fat 1.039g 2.766g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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.

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.