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Bran raw vs. Khorasan wheat — In-Depth Nutrition Comparison

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Differences between Bran raw and Khorasan wheat

  • Bran raw has more Manganese, Phosphorus, Vitamin B1, Magnesium, Iron, Fiber, and Vitamin B5, while Khorasan wheat has more Selenium, Vitamin B3, and Copper.
  • Bran raw's daily need coverage for Manganese is 126% higher.
  • Khorasan wheat contains 2 times less Vitamin B1 than Bran raw. Bran raw contains 1.17mg of Vitamin B1, while Khorasan wheat contains 0.566mg.

The food types used in this comparison are Oat bran, raw and Wheat, KAMUT khorasan, uncooked.

Infographic

Bran raw vs Khorasan wheat 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.
Contains more Calcium +163.6%
Contains more Iron +43.5%
Contains more Magnesium +80.8%
Contains more Phosphorus +101.6%
Contains more Potassium +40.4%
Contains less Sodium -20%
Contains more Manganese +105.9%
Contains more Zinc +18.3%
Contains more Copper +25.6%
Contains more Selenium +80.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Contains more Calcium +163.6%
Contains more Iron +43.5%
Contains more Magnesium +80.8%
Contains more Phosphorus +101.6%
Contains more Potassium +40.4%
Contains less Sodium -20%
Contains more Manganese +105.9%
Contains more Zinc +18.3%
Contains more Copper +25.6%
Contains more Selenium +80.3%

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 E +65.6%
Contains more Vitamin B1 +106.7%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B5 +57.4%
Contains more Choline +24.8%
Contains more Vitamin K +77.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +582.5%
Contains more Vitamin B6 +57%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 18% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 15% 5%
Contains more Vitamin E +65.6%
Contains more Vitamin B1 +106.7%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B5 +57.4%
Contains more Choline +24.8%
Contains more Vitamin K +77.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +582.5%
Contains more Vitamin B6 +57%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +19%
Contains more Fats +230%
Contains more Other +72.6%
Contains more Water +69%
Equal in Carbs - 70.58
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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more Protein +19%
Contains more Fats +230%
Contains more Other +72.6%
Contains more Water +69%
Equal in Carbs - 70.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1015.5%
Contains more Polyunsaturated fat +345.4%
Contains less Saturated Fat -85.2%
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains more Monounsaturated Fat +1015.5%
Contains more Polyunsaturated fat +345.4%
Contains less Saturated Fat -85.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran raw Khorasan wheat Opinion
Net carbs 50.82g 59.48g Khorasan wheat
Protein 17.3g 14.54g Bran raw
Fats 7.03g 2.13g Bran raw
Carbs 66.22g 70.58g Khorasan wheat
Calories 246kcal 337kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.11g Khorasan wheat
Sugar 1.45g 7.84g Bran raw
Fiber 15.4g 11.1g Bran raw
Calcium 58mg 22mg Bran raw
Iron 5.41mg 3.77mg Bran raw
Magnesium 235mg 130mg Bran raw
Phosphorus 734mg 364mg Bran raw
Potassium 566mg 403mg Bran raw
Sodium 4mg 5mg Bran raw
Zinc 3.11mg 3.68mg Khorasan wheat
Copper 0.403mg 0.506mg Khorasan wheat
Manganese 5.63mg 2.735mg Bran raw
Selenium 45.2µg 81.5µg Khorasan wheat
Vitamin A 0IU 10IU Khorasan wheat
Vitamin A RAE 0µg 1µg Khorasan wheat
Vitamin E 1.01mg 0.61mg Bran raw
Vitamin B1 1.17mg 0.566mg Bran raw
Vitamin B2 0.22mg 0.184mg Bran raw
Vitamin B3 0.934mg 6.375mg Khorasan wheat
Vitamin B5 1.494mg 0.949mg Bran raw
Vitamin B6 0.165mg 0.259mg Khorasan wheat
Folate 52µg Bran raw
Choline 32.2mg 25.8mg Bran raw
Vitamin K 3.2µg 1.8µg Bran raw
Tryptophan 0.335mg 0.13mg Bran raw
Threonine 0.502mg 0.442mg Bran raw
Isoleucine 0.668mg 0.566mg Bran raw
Leucine 1.374mg 1.112mg Bran raw
Lysine 0.76mg 0.416mg Bran raw
Methionine 0.335mg 0.251mg Bran raw
Phenylalanine 0.908mg 0.772mg Bran raw
Valine 0.964mg 0.687mg Bran raw
Histidine 0.41mg 0.379mg Bran raw
Trans Fat 0.005g Bran raw
Saturated Fat 1.328g 0.196g Khorasan wheat
Monounsaturated Fat 2.376g 0.213g Bran raw
Polyunsaturated fat 2.766g 0.621g Bran raw
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Khorasan wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
44%
Bran raw
35%
Khorasan wheat
Minerals Daily Need Coverage Score
195%
Bran raw
150%
Khorasan wheat

Comparison summary

Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 1.132g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 6.39g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.