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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 from Bran raw is 215% higher.
  • Flour has 11 times less Magnesium than Bran raw. Bran raw has 235mg of Magnesium, while Flour has 22mg.

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

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.
:
1
Flour
Contains more Calcium +286.7%
Contains more Iron +16.6%
Contains more Magnesium +968.2%
Contains more Phosphorus +579.6%
Contains more Potassium +429%
Contains more Zinc +344.3%
Contains more Copper +179.9%
Contains more Manganese +725.5%
Contains more Selenium +33.3%
Contains less Sodium -50%
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 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +286.7%
Contains more Iron +16.6%
Contains more Magnesium +968.2%
Contains more Phosphorus +579.6%
Contains more Potassium +429%
Contains more Zinc +344.3%
Contains more Copper +179.9%
Contains more Manganese +725.5%
Contains more Selenium +33.3%
Contains less Sodium -50%

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.
:
3
Flour
Contains more Vitamin E +1583.3%
Contains more Vitamin B1 +49%
Contains more Vitamin B5 +241.1%
Contains more Vitamin B6 +275%
Contains more Choline +209.6%
Contains more Vitamin K +966.7%
Contains more Vitamin B2 +124.5%
Contains more Vitamin B3 +532.1%
Contains more Folate +251.9%
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 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Contains more Vitamin E +1583.3%
Contains more Vitamin B1 +49%
Contains more Vitamin B5 +241.1%
Contains more Vitamin B6 +275%
Contains more Choline +209.6%
Contains more Vitamin K +966.7%
Contains more Vitamin B2 +124.5%
Contains more Vitamin B3 +532.1%
Contains more Folate +251.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Flour
Contains more Protein +67.5%
Contains more Fats +617.3%
Contains more Other +530.4%
Contains more Carbs +15.2%
Contains more Water +82%
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
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 Protein +67.5%
Contains more Fats +617.3%
Contains more Other +530.4%
Contains more Carbs +15.2%
Contains more Water +82%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Flour
Contains more Monounsaturated Fat +2631%
Contains more Polyunsaturated fat +569.7%
Contains less Saturated Fat -88.3%
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +2631%
Contains more Polyunsaturated fat +569.7%
Contains less Saturated Fat -88.3%

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 Flour
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Flour Opinion
Net carbs 50.82g 73.61g Flour
Protein 17.3g 10.33g Bran raw
Fats 7.03g 0.98g Bran raw
Carbs 66.22g 76.31g Flour
Calories 246kcal 364kcal Flour
Sugar 1.45g 0.27g Flour
Fiber 15.4g 2.7g Bran raw
Calcium 58mg 15mg Bran raw
Iron 5.41mg 4.64mg Bran raw
Magnesium 235mg 22mg Bran raw
Phosphorus 734mg 108mg Bran raw
Potassium 566mg 107mg Bran raw
Sodium 4mg 2mg Flour
Zinc 3.11mg 0.7mg Bran raw
Copper 0.403mg 0.144mg Bran raw
Manganese 5.63mg 0.682mg Bran raw
Selenium 45.2µg 33.9µg Bran raw
Vitamin E 1.01mg 0.06mg Bran raw
Vitamin B1 1.17mg 0.785mg Bran raw
Vitamin B2 0.22mg 0.494mg Flour
Vitamin B3 0.934mg 5.904mg Flour
Vitamin B5 1.494mg 0.438mg Bran raw
Vitamin B6 0.165mg 0.044mg Bran raw
Folate 52µg 183µg Flour
Choline 32.2mg 10.4mg Bran raw
Vitamin K 3.2µg 0.3µg Bran raw
Tryptophan 0.335mg 0.127mg Bran raw
Threonine 0.502mg 0.281mg Bran raw
Isoleucine 0.668mg 0.357mg Bran raw
Leucine 1.374mg 0.71mg Bran raw
Lysine 0.76mg 0.228mg Bran raw
Methionine 0.335mg 0.183mg Bran raw
Phenylalanine 0.908mg 0.52mg Bran raw
Valine 0.964mg 0.415mg Bran raw
Histidine 0.41mg 0.23mg Bran raw
Saturated Fat 1.328g 0.155g Flour
Monounsaturated Fat 2.376g 0.087g Bran raw
Polyunsaturated fat 2.766g 0.413g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Flour
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
46%
Flour
Minerals Daily Need Coverage Score
195%
Bran raw
59%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.173g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 16)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. 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.