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  6. Bran raw vs. Wheat flour, whole-grain

Bran raw vs. Wheat flour, whole-grain — In-Depth Nutrition Comparison

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Summary of differences between bran raw and wheat flour, whole-grain

  • Bran raw has more manganese, vitamin B1, phosphorus, magnesium, iron, fiber, and vitamin B5, while wheat flour, whole-grain has more selenium, vitamin B3, and vitamin B6.
  • Bran raw covers your daily need for manganese, 68% more than wheat flour, whole-grain.
  • Bran raw contains 2 times more vitamin B5 than wheat flour, whole-grain. While bran raw contains 1.494mg of vitamin B5, wheat flour, whole-grain contains only 0.603mg.

These are the specific foods used in this comparison Oat bran, raw and Wheat flour, whole-grain.

Infographic

Bran raw vs Wheat flour, whole-grain 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 98% 10% 32% 135% 137% 71% 153% 0.26% 530% 337%
Contains more MagnesiumMagnesium +71.5%
Contains more CalciumCalcium +70.6%
Contains more PotassiumPotassium +55.9%
Contains more IronIron +50.3%
Contains more ZincZinc +19.6%
Contains more PhosphorusPhosphorus +105.6%
Contains more ManganeseManganese +38.4%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +36.7%
~equal in Copper ~0.41mg

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.
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%
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% 14% 126% 38% 93% 36% 94% 0% 4.8% 33%
Contains more Vitamin EVitamin E +42.3%
Contains more Vitamin B1Vitamin B1 +133.1%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B5Vitamin B5 +147.8%
Contains more Vitamin KVitamin K +68.4%
Contains more FolateFolate +18.2%
Contains more Vitamin B3Vitamin B3 +430.7%
Contains more Vitamin B6Vitamin B6 +146.7%
~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 Wheat flour, whole-grain DV% diff.
Manganese 5.63mg 4.067mg 68%
Vitamin B1 1.17mg 0.502mg 56%
Phosphorus 734mg 357mg 54%
Selenium 45.2µg 61.8µg 30%
Vitamin B3 0.934mg 4.957mg 25%
Starch 57.77g 24%
Magnesium 235mg 137mg 23%
Iron 5.41mg 3.6mg 23%
Fiber 15.4g 10.7g 19%
Vitamin B6 0.165mg 0.407mg 19%
Vitamin B5 1.494mg 0.603mg 18%
Polyunsaturated fat 2.766g 1.167g 11%
Protein 17.3g 13.21g 8%
Fats 7.03g 2.5g 7%
Potassium 566mg 363mg 6%
Calories 246kcal 340kcal 5%
Zinc 3.11mg 2.6mg 5%
Monounsaturated fat 2.376g 0.283g 5%
Vitamin B2 0.22mg 0.165mg 4%
Saturated fat 1.328g 0.43g 4%
Carbs 66.22g 71.97g 2%
Calcium 58mg 34mg 2%
Vitamin E 1.01mg 0.71mg 2%
Folate 52µg 44µg 2%
Copper 0.403mg 0.41mg 1%
Vitamin K 3.2µg 1.9µg 1%
Protein per 100 calories 7g 3.9g N/A
Calories per 10 g protein 142kcal 257kcal N/A
Weight per 100 calories 41g 29g N/A
Unsaturated / Saturated Fat ratio 3.9 3.4 N/A
Net carbs 50.82g 61.27g N/A
Sugar 1.45g 0.41g N/A
Sodium 4mg 2mg 0%
Choline 32.2mg 31.2mg 0%
Tryptophan 0.335mg 0.174mg 0%
Threonine 0.502mg 0.367mg 0%
Isoleucine 0.668mg 0.443mg 0%
Leucine 1.374mg 0.898mg 0%
Lysine 0.76mg 0.359mg 0%
Methionine 0.335mg 0.228mg 0%
Phenylalanine 0.908mg 0.682mg 0%
Valine 0.964mg 0.564mg 0%
Histidine 0.41mg 0.357mg 0%
Fructose 0.05g 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
13% 3% 72% 11%
Protein: 13.21 g
Fats: 2.5 g
Carbs: 71.97 g
Water: 10.74 g
Other: 1.58 g
Contains more ProteinProtein +31%
Contains more FatsFats +181.2%
Contains more OtherOther +83.5%
Contains more WaterWater +64%
~equal in Carbs ~71.97g

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
23% 15% 62%
Saturated fat: Sat. Fat 0.43 g
Monounsaturated fat: Mono. Fat 0.283 g
Polyunsaturated fat: Poly. Fat 1.167 g
Contains more Mono. FatMonounsaturated fat +739.6%
Contains more Poly. FatPolyunsaturated fat +137%
Contains less Sat. FatSaturated fat -67.6%

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. Wheat flour, whole-grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168893/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.