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Bran vs Bread - In-Depth Nutrition Comparison

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How are Bran and Bread different?

  • Bran is richer in Manganese, Phosphorus, Vitamin B1, Fiber, Magnesium, Copper, Selenium and Vitamin B5, while Bread is higher in Vitamin B3.
  • Bran covers your daily need of Manganese 185% more than Bread.
  • Bran contains 4 times more Magnesium than Bread. Bran contains 235mg of Magnesium, while Bread contains 59mg.
  • Bran is lower in Sodium.

Oat bran, raw and Bread, wheat, toasted types were used in this article.

Infographic

Bran vs Bread infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
7
:
1
Bread
Contains more Iron +32.3%
Contains more Potassium +153.8%
Contains more Magnesium +298.3%
Contains more Copper +103.5%
Contains more Zinc +111.6%
Contains more Phosphorus +290.4%
Contains less Sodium -99.3%
Contains more Calcium +184.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains more Iron +32.3%
Contains more Potassium +153.8%
Contains more Magnesium +298.3%
Contains more Copper +103.5%
Contains more Zinc +111.6%
Contains more Phosphorus +290.4%
Contains less Sodium -99.3%
Contains more Calcium +184.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
4
:
5
Bread
Contains more Vitamin E +320.8%
Contains more Vitamin B1 +166.5%
Contains more Vitamin B5 +227.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +73.6%
Contains more Vitamin B3 +569.2%
Contains more Vitamin K +78.1%
Contains more Folate +65.4%
Equal in Vitamin B6 - 0.153
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Contains more Vitamin E +320.8%
Contains more Vitamin B1 +166.5%
Contains more Vitamin B5 +227.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +73.6%
Contains more Vitamin B3 +569.2%
Contains more Vitamin K +78.1%
Contains more Folate +65.4%
Equal in Vitamin B6 - 0.153

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
46
Bran
38
Bread
Mineral Summary Score
122
Bran
66
Bread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
104%
Bran
78%
Bread
Carbohydrates
66%
Bran
56%
Bread
Fats
32%
Bran
20%
Bread

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Bread
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bran Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 0.339g)
Which food contains less Sugars?
Bran
Bran contains less Sugars (difference - 4.97g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 597mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 4)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.3)
Which food is richer in minerals?
Bran
Bran 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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bran Bread Opinion
Calories 246 313 Bread
Protein 17.3 12.96 Bran
Fats 7.03 4.27 Bran
Vitamin C 0 0.2 Bread
Carbs 66.22 55.77 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 4.09 Bran
Calcium 58 165 Bread
Potassium 566 223 Bran
Magnesium 235 59 Bran
Sugars 1.45 6.42 Bran
Fiber 15.4 4.7 Bran
Copper 0.403 0.198 Bran
Zinc 3.11 1.47 Bran
Starch
Phosphorus 734 188 Bran
Sodium 4 601 Bran
Vitamin A 0 0
Vitamin E 1.01 0.24 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.439 Bran
Vitamin B2 0.22 0.382 Bread
Vitamin B3 0.934 6.25 Bread
Vitamin B5 1.494 0.456 Bran
Vitamin B6 0.165 0.153 Bran
Vitamin B12 0 0
Vitamin K 3.2 5.7 Bread
Folate 52 86 Bread
Trans Fat
Saturated Fat 1.328 0.989 Bread
Monounsaturated Fat 2.376 1.019 Bran
Polyunsaturated fat 2.766 1.72 Bran
Tryptophan 0.335 0.092 Bran
Threonine 0.502 0.299 Bran
Isoleucine 0.668 0.258 Bran
Leucine 1.374 0.461 Bran
Lysine 0.76 0.215 Bran
Methionine 0.335 0.105 Bran
Phenylalanine 0.908 0.315 Bran
Valine 0.964 0.31 Bran
Histidine 0.41 0.15 Bran
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.