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  6. Buckwheat vs. Bran

Buckwheat vs. Bran — In-Depth Nutrition Comparison

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Summary of differences between Buckwheat and Bran

  • The amount of Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, Copper, Zinc, and Vitamin B5 in Bran is higher than in Buckwheat.
  • Bran covers your daily need of Manganese 227% more than Buckwheat.

These are the specific foods used in this comparison Buckwheat groats, roasted, cooked and Oat bran, raw.

Infographic

Buckwheat vs Bran infographic
Infographic link

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.
Buckwheat
Buckwheat
0
:
9
Bran
Bran
Contains more Calcium +728.6%
Contains more Iron +576.3%
Contains more Magnesium +360.8%
Contains more Phosphorus +948.6%
Contains more Potassium +543.2%
Contains more Zinc +409.8%
Contains more Copper +176%
Contains more Manganese +1297%
Contains more Selenium +1954.5%
Equal in Sodium - 4
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +728.6%
Contains more Iron +576.3%
Contains more Magnesium +360.8%
Contains more Phosphorus +948.6%
Contains more Potassium +543.2%
Contains more Zinc +409.8%
Contains more Copper +176%
Contains more Manganese +1297%
Contains more Selenium +1954.5%
Equal in Sodium - 4

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.
Buckwheat
Buckwheat
1
:
7
Bran
Bran
Contains more Vitamin E +1022.2%
Contains more Vitamin B1 +2825%
Contains more Vitamin B2 +464.1%
Contains more Vitamin B5 +316.2%
Contains more Vitamin B6 +114.3%
Contains more Folate +271.4%
Contains more Vitamin K +68.4%
Equal in Vitamin B3 - 0.934
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Bran
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 E +1022.2%
Contains more Vitamin B1 +2825%
Contains more Vitamin B2 +464.1%
Contains more Vitamin B5 +316.2%
Contains more Vitamin B6 +114.3%
Contains more Folate +271.4%
Contains more Vitamin K +68.4%
Equal in Vitamin B3 - 0.934

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
4
Bran
Bran
Contains more Water +1054.7%
Contains more Protein +411.8%
Contains more Fats +1033.9%
Contains more Carbs +232.1%
Contains more Other +574.4%
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Bran
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more Water +1054.7%
Contains more Protein +411.8%
Contains more Fats +1033.9%
Contains more Carbs +232.1%
Contains more Other +574.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buckwheat
Buckwheat
1
:
2
Bran
Bran
Contains less Saturated Fat -89.9%
Contains more Monounsaturated Fat +1163.8%
Contains more Polyunsaturated fat +1371.3%
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -89.9%
Contains more Monounsaturated Fat +1163.8%
Contains more Polyunsaturated fat +1371.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Buckwheat Bran
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Bran Opinion
Net carbs 17.24g 50.82g Bran
Protein 3.38g 17.3g Bran
Fats 0.62g 7.03g Bran
Carbs 19.94g 66.22g Bran
Calories 92kcal 246kcal Bran
Fructose 0.1g Buckwheat
Sugar 0.9g 1.45g Buckwheat
Fiber 2.7g 15.4g Bran
Calcium 7mg 58mg Bran
Iron 0.8mg 5.41mg Bran
Magnesium 51mg 235mg Bran
Phosphorus 70mg 734mg Bran
Potassium 88mg 566mg Bran
Sodium 4mg 4mg
Zinc 0.61mg 3.11mg Bran
Copper 0.146mg 0.403mg Bran
Manganese 0.403mg 5.63mg Bran
Selenium 2.2µg 45.2µg Bran
Vitamin E 0.09mg 1.01mg Bran
Vitamin B1 0.04mg 1.17mg Bran
Vitamin B2 0.039mg 0.22mg Bran
Vitamin B3 0.94mg 0.934mg Buckwheat
Vitamin B5 0.359mg 1.494mg Bran
Vitamin B6 0.077mg 0.165mg Bran
Folate 14µg 52µg Bran
Vitamin K 1.9µg 3.2µg Bran
Tryptophan 0.049mg 0.335mg Bran
Threonine 0.129mg 0.502mg Bran
Isoleucine 0.127mg 0.668mg Bran
Leucine 0.212mg 1.374mg Bran
Lysine 0.172mg 0.76mg Bran
Methionine 0.044mg 0.335mg Bran
Phenylalanine 0.133mg 0.908mg Bran
Valine 0.173mg 0.964mg Bran
Histidine 0.079mg 0.41mg Bran
Saturated Fat 0.134g 1.328g Buckwheat
Monounsaturated Fat 0.188g 2.376g Bran
Polyunsaturated fat 0.188g 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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Buckwheat
46%
Bran
Minerals Daily Need Coverage Score
24%
Buckwheat
195%
Bran

Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.55g)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 1.194g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 5)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.4)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/170686/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.