Bran raw vs. Wheat — In-Depth Nutrition Comparison
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Important differences between bran raw and wheat
- Wheat has less manganese, vitamin B1, phosphorus, iron, magnesium, fiber, selenium, copper, vitamin B2, and potassium.
- Bran raw's daily need coverage for manganese is 200% more.
- Bran raw has 12 times more vitamin B1 than wheat. Bran raw has 1.17mg of vitamin B1, while wheat has 0.095mg.
The food varieties used in the comparison are Oat bran, raw and Wheat, KAMUT khorasan, cooked.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +389.6% |
| Contains more CalciumCalcium | +544.4% |
| Contains more PotassiumPotassium | +245.1% |
| Contains more IronIron | +207.4% |
| Contains more CopperCopper | +94.7% |
| Contains more ZincZinc | +69% |
| Contains more PhosphorusPhosphorus | +399.3% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +446.6% |
| Contains more SeleniumSelenium | +41.7% |
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.
| Contains more Vitamin EVitamin E | +320.8% |
| Contains more Vitamin B1Vitamin B1 | +1131.6% |
| Contains more Vitamin B2Vitamin B2 | +633.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +135.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +372.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +146.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 1.03mg | 200% |
| Vitamin B1 | 1.17mg | 0.095mg | 90% |
| Phosphorus | 734mg | 147mg | 84% |
| Iron | 5.41mg | 1.76mg | 46% |
| Magnesium | 235mg | 48mg | 45% |
| Fiber | 15.4g | 4.3g | 44% |
| Vitamin B5 | 1.494mg | 30% | |
| Selenium | 45.2µg | 31.9µg | 24% |
| Protein | 17.3g | 5.71g | 23% |
| Copper | 0.403mg | 0.207mg | 22% |
| Polyunsaturated fat | 2.766g | 0.243g | 17% |
| Vitamin B2 | 0.22mg | 0.03mg | 15% |
| Carbs | 66.22g | 27.6g | 13% |
| Zinc | 3.11mg | 1.84mg | 12% |
| Potassium | 566mg | 164mg | 12% |
| Folate | 52µg | 11µg | 10% |
| Fats | 7.03g | 0.83g | 10% |
| Vitamin B3 | 0.934mg | 2.305mg | 9% |
| Vitamin B6 | 0.165mg | 0.07mg | 7% |
| Saturated fat | 1.328g | 0.077g | 6% |
| Choline | 32.2mg | 6% | |
| Monounsaturated fat | 2.376g | 0.084g | 6% |
| Calories | 246kcal | 132kcal | 6% |
| Vitamin E | 1.01mg | 0.24mg | 5% |
| Calcium | 58mg | 9mg | 5% |
| Vitamin K | 3.2µg | 3% | |
| Net carbs | 50.82g | 23.3g | N/A |
| Sugar | 1.45g | 3.07g | N/A |
| Sodium | 4mg | 8mg | 0% |
| Trans fat | 0.002g | N/A | |
| Tryptophan | 0.335mg | 0.051mg | 0% |
| Threonine | 0.502mg | 0.172mg | 0% |
| Isoleucine | 0.668mg | 0.22mg | 0% |
| Leucine | 1.374mg | 0.432mg | 0% |
| Lysine | 0.76mg | 0.161mg | 0% |
| Methionine | 0.335mg | 0.097mg | 0% |
| Phenylalanine | 0.908mg | 0.3mg | 0% |
| Valine | 0.964mg | 0.267mg | 0% |
| Histidine | 0.41mg | 0.147mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +203% |
| Contains more FatsFats | +747% |
| Contains more CarbsCarbs | +139.9% |
| Contains more OtherOther | +326.5% |
| Contains more WaterWater | +895.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2728.6% |
| Contains more Poly. FatPolyunsaturated fat | +1038.3% |
| Contains less Sat. FatSaturated fat | -94.2% |