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
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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
Contains
less
Sodium
-75%
Contains
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Copper
+173%
Contains
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Calcium
+222.2%
Contains
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Iron
+145.9%
Contains
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Phosphorus
+111.5%
Contains
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Potassium
+23%
Contains
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Zinc
+29.6%
Equal in Magnesium - 235
Contains
less
Sodium
-75%
Contains
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Copper
+173%
Contains
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Calcium
+222.2%
Contains
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Iron
+145.9%
Contains
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Phosphorus
+111.5%
Contains
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Potassium
+23%
Contains
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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
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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%
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.
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| Lower in Sugar |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 61.5g | 50.82g |
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| Protein | 13.25g | 17.3g |
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| Fats | 3.4g | 7.03g |
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| Carbs | 71.5g | 66.22g |
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| Calories | 343kcal | 246kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | g | 1.45g |
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| Fiber | 10g | 15.4g |
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| Calcium | 18mg | 58mg |
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| Iron | 2.2mg | 5.41mg |
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| Magnesium | 231mg | 235mg |
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| Phosphorus | 347mg | 734mg |
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| Potassium | 460mg | 566mg |
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| Sodium | 1mg | 4mg |
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| Zinc | 2.4mg | 3.11mg |
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| Copper | 1.1mg | 0.403mg |
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| Vitamin A | 0IU | 0IU | |
| Vitamin E | mg | 1.01mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0mg | 0mg | |
| Vitamin B1 | 0.101mg | 1.17mg |
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| Vitamin B2 | 0.425mg | 0.22mg |
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| Vitamin B3 | 7.02mg | 0.934mg |
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| Vitamin B5 | 1.233mg | 1.494mg |
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| Vitamin B6 | 0.21mg | 0.165mg |
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| Folate | 30µg | 52µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | µg | 3.2µg |
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| Tryptophan | 0.192mg | 0.335mg |
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| Threonine | 0.506mg | 0.502mg |
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| Isoleucine | 0.498mg | 0.668mg |
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| Leucine | 0.832mg | 1.374mg |
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| Lysine | 0.672mg | 0.76mg |
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| Methionine | 0.172mg | 0.335mg |
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| Phenylalanine | 0.52mg | 0.908mg |
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| Valine | 0.678mg | 0.964mg |
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| Histidine | 0.309mg | 0.41mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | g | |
| Saturated Fat | 0.741g | 1.328g |
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| Monounsaturated Fat | 1.04g | 2.376g |
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| Polyunsaturated fat | 1.039g | 2.766g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
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 food.
Protein
80%
104%
Carbohydrates
72%
66%
Fats
16%
32%
Comparison summary
Which food is lower in Sugar?
Buckwheat is lower in Sugar (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 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.