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  6. Bran raw vs. Flour

Bran raw vs. Flour — In-Depth Nutrition Comparison

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The main differences between bran raw and flour

  • Bran raw has more manganese, phosphorus, fiber, magnesium, vitamin B1, copper, zinc, and vitamin B5; however, flour has more folate and vitamin B3.
  • Daily need coverage for manganese for bran raw is 215% higher.
  • Flour has 11 times less magnesium than bran raw. Bran raw has 235mg of magnesium, while flour has 22mg.
  • Flour has a higher glycemic index than bran raw.

Food types used in this article are Oat bran, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Bran raw vs Flour infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Flour
Flour
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +968.2%
Contains more CalciumCalcium +286.7%
Contains more PotassiumPotassium +429%
Contains more IronIron +16.6%
Contains more CopperCopper +179.9%
Contains more ZincZinc +344.3%
Contains more PhosphorusPhosphorus +579.6%
Contains more ManganeseManganese +725.5%
Contains more SeleniumSelenium +33.3%
Contains less SodiumSodium -50%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Flour
Flour
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin EVitamin E +1583.3%
Contains more Vitamin B1Vitamin B1 +49%
Contains more Vitamin B5Vitamin B5 +241.1%
Contains more Vitamin B6Vitamin B6 +275%
Contains more Vitamin KVitamin K +966.7%
Contains more Vitamin B2Vitamin B2 +124.5%
Contains more Vitamin B3Vitamin B3 +532.1%
Contains more FolateFolate +251.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Flour DV% diff.
Manganese 5.63mg 0.682mg 215%
Phosphorus 734mg 108mg 89%
Magnesium 235mg 22mg 51%
Fiber 15.4g 2.7g 51%
Folate 52µg 183µg 33%
Vitamin B1 1.17mg 0.785mg 32%
Vitamin B3 0.934mg 5.904mg 31%
Copper 0.403mg 0.144mg 29%
Zinc 3.11mg 0.7mg 22%
Selenium 45.2µg 33.9µg 21%
Vitamin B2 0.22mg 0.494mg 21%
Vitamin B5 1.494mg 0.438mg 21%
Polyunsaturated fat 2.766g 0.413g 16%
Protein 17.3g 10.33g 14%
Potassium 566mg 107mg 14%
Iron 5.41mg 4.64mg 10%
Fats 7.03g 0.98g 9%
Vitamin B6 0.165mg 0.044mg 9%
Calories 246kcal 364kcal 6%
Vitamin E 1.01mg 0.06mg 6%
Monounsaturated fat 2.376g 0.087g 6%
Saturated fat 1.328g 0.155g 5%
Calcium 58mg 15mg 4%
Choline 32.2mg 10.4mg 4%
Carbs 66.22g 76.31g 3%
Vitamin K 3.2µg 0.3µg 2%
Protein per 100 calories 7g 2.8g N/A
Calories per 10 g protein 142kcal 352kcal N/A
Weight per 100 calories 41g 27g N/A
Unsaturated / Saturated Fat ratio 3.9 3.2 N/A
Net carbs 50.82g 73.61g N/A
Sugar 1.45g 0.27g N/A
Sodium 4mg 2mg 0%
Tryptophan 0.335mg 0.127mg 0%
Threonine 0.502mg 0.281mg 0%
Isoleucine 0.668mg 0.357mg 0%
Leucine 1.374mg 0.71mg 0%
Lysine 0.76mg 0.228mg 0%
Methionine 0.335mg 0.183mg 0%
Phenylalanine 0.908mg 0.52mg 0%
Valine 0.964mg 0.415mg 0%
Histidine 0.41mg 0.23mg 0%

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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +67.5%
Contains more FatsFats +617.3%
Contains more CarbsCarbs +15.2%
Contains more WaterWater +82%

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +2631%
Contains more Poly. FatPolyunsaturated fat +569.7%
Contains less Sat. FatSaturated fat -88.3%

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.