Bran raw vs. Wheat — In-Depth Nutrition Comparison
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How are bran raw and wheat different?
- Bran raw is higher in manganese, vitamin B1, phosphorus, iron, magnesium, and vitamin B5; however, wheat is richer in selenium, vitamin B3, vitamin B6, and copper.
- Daily need coverage for manganese for bran raw is 114% higher.
- Bran raw contains 3 times more vitamin B1 than wheat . While bran raw contains 1.17mg of vitamin B1, wheat contains only 0.419mg.
Oat bran, raw and Wheat, durum are the varieties used in this article.
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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 | +63.2% |
| Contains more CalciumCalcium | +70.6% |
| Contains more PotassiumPotassium | +31.3% |
| Contains more IronIron | +53.7% |
| Contains more PhosphorusPhosphorus | +44.5% |
| Contains more ManganeseManganese | +86.9% |
| Contains more CopperCopper | +37.2% |
| Contains more ZincZinc | +33.8% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +97.8% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +179.2% |
| Contains more Vitamin B2Vitamin B2 | +81.8% |
| Contains more Vitamin B5Vitamin B5 | +59.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +20.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +621.4% |
| Contains more Vitamin B6Vitamin B6 | +153.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 3.012mg | 114% |
| Selenium | 45.2µg | 89.4µg | 80% |
| Vitamin B1 | 1.17mg | 0.419mg | 63% |
| Fiber | 15.4g | 62% | |
| Vitamin B3 | 0.934mg | 6.738mg | 36% |
| Phosphorus | 734mg | 508mg | 32% |
| Iron | 5.41mg | 3.52mg | 24% |
| Magnesium | 235mg | 144mg | 22% |
| Vitamin B6 | 0.165mg | 0.419mg | 20% |
| Copper | 0.403mg | 0.553mg | 17% |
| Polyunsaturated fat | 2.766g | 0.978g | 12% |
| Vitamin B5 | 1.494mg | 0.935mg | 11% |
| Zinc | 3.11mg | 4.16mg | 10% |
| Vitamin B2 | 0.22mg | 0.121mg | 8% |
| Protein | 17.3g | 13.68g | 7% |
| Vitamin E | 1.01mg | 7% | |
| Fats | 7.03g | 2.47g | 7% |
| Choline | 32.2mg | 6% | |
| Monounsaturated fat | 2.376g | 0.344g | 5% |
| Calories | 246kcal | 339kcal | 5% |
| Saturated fat | 1.328g | 0.454g | 4% |
| Potassium | 566mg | 431mg | 4% |
| Vitamin K | 3.2µg | 3% | |
| Folate | 52µg | 43µg | 2% |
| Calcium | 58mg | 34mg | 2% |
| Carbs | 66.22g | 71.13g | 2% |
| Net carbs | 50.82g | 71.13g | N/A |
| Sugar | 1.45g | N/A | |
| Sodium | 4mg | 2mg | 0% |
| Tryptophan | 0.335mg | 0.176mg | 0% |
| Threonine | 0.502mg | 0.366mg | 0% |
| Isoleucine | 0.668mg | 0.533mg | 0% |
| Leucine | 1.374mg | 0.934mg | 0% |
| Lysine | 0.76mg | 0.303mg | 0% |
| Methionine | 0.335mg | 0.221mg | 0% |
| Phenylalanine | 0.908mg | 0.681mg | 0% |
| Valine | 0.964mg | 0.594mg | 0% |
| Histidine | 0.41mg | 0.322mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +26.5% |
| Contains more FatsFats | +184.6% |
| Contains more OtherOther | +62.9% |
| Contains more WaterWater | +67% |
~equal in
Carbs
~71.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +590.7% |
| Contains more Poly. FatPolyunsaturated fat | +182.8% |
| Contains less Sat. FatSaturated fat | -65.8% |