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  6. Bran raw vs. Wheat Bread

Bran raw vs. Wheat Bread — In-Depth Nutrition Comparison

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How are bran raw and wheat Bread different?

  • Bran raw is richer in manganese, phosphorus, vitamin B1, fiber, magnesium, copper, selenium, and vitamin B5, while wheat Bread is higher in vitamin B3.
  • Bran raw covers your daily need for manganese, 185% more than wheat Bread.
  • Bran raw contains 4 times more magnesium than wheat Bread. Bran raw contains 235mg of magnesium, while wheat Bread contains 59mg.
  • Bran raw is lower in sodium.

Oat bran, raw and Bread, wheat, toasted types were used in this article.

Infographic

Bran raw vs Wheat Bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +298.3%
Contains more PotassiumPotassium +153.8%
Contains more IronIron +32.3%
Contains more CopperCopper +103.5%
Contains more ZincZinc +111.6%
Contains more PhosphorusPhosphorus +290.4%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +308.9%
Contains more SeleniumSelenium +35.3%
Contains more CalciumCalcium +184.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin EVitamin E +320.8%
Contains more Vitamin B1Vitamin B1 +166.5%
Contains more Vitamin B5Vitamin B5 +227.6%
Contains more CholineCholine +45.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +73.6%
Contains more Vitamin B3Vitamin B3 +569.2%
Contains more Vitamin KVitamin K +78.1%
Contains more FolateFolate +65.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.153mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Wheat Bread DV% diff.
Manganese 5.63mg 1.377mg 185%
Phosphorus 734mg 188mg 78%
Vitamin B1 1.17mg 0.439mg 61%
Fiber 15.4g 4.7g 43%
Magnesium 235mg 59mg 42%
Vitamin B3 0.934mg 6.25mg 33%
Sodium 4mg 601mg 26%
Copper 0.403mg 0.198mg 23%
Vitamin B5 1.494mg 0.456mg 21%
Selenium 45.2µg 33.4µg 21%
Iron 5.41mg 4.09mg 17%
Zinc 3.11mg 1.47mg 15%
Vitamin B2 0.22mg 0.382mg 12%
Calcium 58mg 165mg 11%
Potassium 566mg 223mg 10%
Folate 52µg 86µg 9%
Protein 17.3g 12.96g 9%
Polyunsaturated fat 2.766g 1.72g 7%
Vitamin E 1.01mg 0.24mg 5%
Fats 7.03g 4.27g 4%
Monounsaturated fat 2.376g 1.019g 3%
Calories 246kcal 313kcal 3%
Carbs 66.22g 55.77g 3%
Vitamin K 3.2µg 5.7µg 2%
Choline 32.2mg 22.1mg 2%
Saturated fat 1.328g 0.989g 2%
Vitamin B6 0.165mg 0.153mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 50.82g 51.07g N/A
Sugar 1.45g 6.42g N/A
Tryptophan 0.335mg 0.092mg 0%
Threonine 0.502mg 0.299mg 0%
Isoleucine 0.668mg 0.258mg 0%
Leucine 1.374mg 0.461mg 0%
Lysine 0.76mg 0.215mg 0%
Methionine 0.335mg 0.105mg 0%
Phenylalanine 0.908mg 0.315mg 0%
Valine 0.964mg 0.31mg 0%
Histidine 0.41mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +33.5%
Contains more FatsFats +64.6%
Contains more CarbsCarbs +18.7%
Contains more WaterWater +269.9%
~equal in Other ~2.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +133.2%
Contains more Poly. FatPolyunsaturated fat +60.8%
Contains less Sat. FatSaturated fat -25.5%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.