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Bran vs. Wheat Bread — In-Depth Nutrition Comparison

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How are bran and wheat Bread different?

  • Wheat Bread has more selenium, iron, vitamin B3, vitamin B2, vitamin B1, folate, manganese, calcium, and copper than bran.
  • Daily need coverage for selenium for wheat Bread is 47% higher.
  • Bran has less sodium.

Oat bran, cooked and Bread, wheat, toasted are the varieties used in this article.

Infographic

Bran vs Wheat Bread 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.
Bran
Bran
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +47.5%
Contains more CalciumCalcium +1550%
Contains more PotassiumPotassium +142.4%
Contains more IronIron +364.8%
Contains more CopperCopper +200%
Contains more ZincZinc +177.4%
Contains more PhosphorusPhosphorus +58%
Contains more ManganeseManganese +42.8%
Contains more SeleniumSelenium +333.8%

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.
Bran
Bran
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +174.4%
Contains more Vitamin B2Vitamin B2 +1023.5%
Contains more Vitamin B3Vitamin B3 +4240.3%
Contains more Vitamin B5Vitamin B5 +110.1%
Contains more Vitamin B6Vitamin B6 +512%
Contains more FolateFolate +1333.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Wheat Bread DV% diff.
Selenium 7.7µg 33.4µg 47%
Iron 0.88mg 4.09mg 40%
Vitamin B3 0.144mg 6.25mg 38%
Vitamin B2 0.034mg 0.382mg 27%
Sodium 1mg 601mg 26%
Vitamin B1 0.16mg 0.439mg 23%
Folate 6µg 86µg 20%
Protein 3.21g 12.96g 20%
Manganese 0.964mg 1.377mg 18%
Calcium 10mg 165mg 16%
Copper 0.066mg 0.198mg 15%
Carbs 11.44g 55.77g 15%
Calories 40kcal 313kcal 14%
Vitamin B6 0.025mg 0.153mg 10%
Phosphorus 119mg 188mg 10%
Zinc 0.53mg 1.47mg 9%
Polyunsaturated fat 0.339g 1.72g 9%
Fiber 2.6g 4.7g 8%
Magnesium 40mg 59mg 5%
Fats 0.86g 4.27g 5%
Vitamin K 5.7µg 5%
Vitamin B5 0.217mg 0.456mg 5%
Saturated fat 0.163g 0.989g 4%
Choline 22.1mg 4%
Potassium 92mg 223mg 4%
Monounsaturated fat 0.291g 1.019g 2%
Vitamin E 0.24mg 2%
Vitamin C 0mg 0.2mg 0%
Net carbs 8.84g 51.07g N/A
Sugar 6.42g N/A
Tryptophan 0.057mg 0.092mg 0%
Threonine 0.086mg 0.299mg 0%
Isoleucine 0.114mg 0.258mg 0%
Leucine 0.235mg 0.461mg 0%
Lysine 0.13mg 0.215mg 0%
Methionine 0.057mg 0.105mg 0%
Phenylalanine 0.155mg 0.315mg 0%
Valine 0.165mg 0.31mg 0%
Histidine 0.07mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +246.7%
Contains more ProteinProtein +303.7%
Contains more FatsFats +396.5%
Contains more CarbsCarbs +387.5%
Contains more OtherOther +465.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -83.5%
Contains more Mono. FatMonounsaturated fat +250.2%
Contains more Poly. FatPolyunsaturated fat +407.4%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Wheat 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.