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.
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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
Contains
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Iron
+32.3%
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Magnesium
+298.3%
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Phosphorus
+290.4%
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Potassium
+153.8%
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Sodium
-99.3%
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Zinc
+111.6%
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Copper
+103.5%
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Calcium
+184.5%
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Iron
+32.3%
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Magnesium
+298.3%
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Phosphorus
+290.4%
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Potassium
+153.8%
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Sodium
-99.3%
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Zinc
+111.6%
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Copper
+103.5%
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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
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Vitamin E
+320.8%
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Vitamin B1
+166.5%
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Vitamin B5
+227.6%
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Vitamin C
+∞%
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Vitamin B2
+73.6%
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Vitamin B3
+569.2%
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Folate
+65.4%
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Vitamin K
+78.1%
Equal in Vitamin B6 - 0.153
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Vitamin E
+320.8%
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Vitamin B1
+166.5%
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Vitamin B5
+227.6%
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Vitamin C
+∞%
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Vitamin B2
+73.6%
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Vitamin B3
+569.2%
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Folate
+65.4%
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Vitamin K
+78.1%
Equal in Vitamin B6 - 0.153
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 50.82g | 51.07g |
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| Protein | 17.3g | 12.96g |
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| Fats | 7.03g | 4.27g |
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| Carbs | 66.22g | 55.77g |
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| Calories | 246kcal | 313kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 1.45g | 6.42g |
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| Fiber | 15.4g | 4.7g |
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| Calcium | 58mg | 165mg |
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| Iron | 5.41mg | 4.09mg |
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| Magnesium | 235mg | 59mg |
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| Phosphorus | 734mg | 188mg |
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| Potassium | 566mg | 223mg |
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| Sodium | 4mg | 601mg |
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| Zinc | 3.11mg | 1.47mg |
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| Copper | 0.403mg | 0.198mg |
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| Vitamin A | 0IU | 0IU | |
| Vitamin E | 1.01mg | 0.24mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0mg | 0.2mg |
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| Vitamin B1 | 1.17mg | 0.439mg |
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| Vitamin B2 | 0.22mg | 0.382mg |
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| Vitamin B3 | 0.934mg | 6.25mg |
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| Vitamin B5 | 1.494mg | 0.456mg |
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| Vitamin B6 | 0.165mg | 0.153mg |
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| Folate | 52µg | 86µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 3.2µg | 5.7µg |
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| Tryptophan | 0.335mg | 0.092mg |
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| Threonine | 0.502mg | 0.299mg |
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| Isoleucine | 0.668mg | 0.258mg |
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| Leucine | 1.374mg | 0.461mg |
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| Lysine | 0.76mg | 0.215mg |
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| Methionine | 0.335mg | 0.105mg |
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| Phenylalanine | 0.908mg | 0.315mg |
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| Valine | 0.964mg | 0.31mg |
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| Histidine | 0.41mg | 0.15mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | g | |
| Saturated Fat | 1.328g | 0.989g |
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| Monounsaturated Fat | 2.376g | 1.019g |
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| Polyunsaturated fat | 2.766g | 1.72g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
38
Mineral Summary Score
122
66
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 food.
Protein
104%
78%
Carbohydrates
66%
56%
Fats
32%
20%
Comparison summary
Which food is lower in Saturated Fat?
Bread is lower in Saturated Fat (difference - 0.339g)
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 4.97g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 597mg)
Which food is lower in glycemic index?
Bran is lower in glycemic index (difference - 4)
Which food is cheaper?
Bran is cheaper (difference - $0.3)
Which food is richer in minerals?
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 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.