Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Bran vs Bread - In-Depth Nutrition Comparison

Compare

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
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" 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 Magnesium +298.3%
Contains more Phosphorus +290.4%
Contains more Potassium +153.8%
Contains less Sodium -99.3%
Contains more Zinc +111.6%
Contains more Copper +103.5%
Contains more Calcium +184.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains more Iron +32.3%
Contains more Magnesium +298.3%
Contains more Phosphorus +290.4%
Contains more Potassium +153.8%
Contains less Sodium -99.3%
Contains more Zinc +111.6%
Contains more Copper +103.5%
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 Folate +65.4%
Contains more Vitamin K +78.1%
Equal in Vitamin B6 - 0.153
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 Folate +65.4%
Contains more 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.
Bran Bread
Lower in Saturated Fat ok
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Bran Bread Opinion
Net carbs 50.82g 51.07g Bread
Protein 17.3g 12.96g Bran
Fats 7.03g 4.27g Bran
Carbs 66.22g 55.77g Bran
Calories 246kcal 313kcal Bread
Starch g g
Fructose g g
Sugar 1.45g 6.42g Bran
Fiber 15.4g 4.7g Bran
Calcium 58mg 165mg Bread
Iron 5.41mg 4.09mg Bran
Magnesium 235mg 59mg Bran
Phosphorus 734mg 188mg Bran
Potassium 566mg 223mg Bran
Sodium 4mg 601mg Bran
Zinc 3.11mg 1.47mg Bran
Copper 0.403mg 0.198mg Bran
Vitamin A 0IU 0IU
Vitamin E 1.01mg 0.24mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Bread
Vitamin B1 1.17mg 0.439mg Bran
Vitamin B2 0.22mg 0.382mg Bread
Vitamin B3 0.934mg 6.25mg Bread
Vitamin B5 1.494mg 0.456mg Bran
Vitamin B6 0.165mg 0.153mg Bran
Folate 52µg 86µg Bread
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 5.7µg Bread
Tryptophan 0.335mg 0.092mg Bran
Threonine 0.502mg 0.299mg Bran
Isoleucine 0.668mg 0.258mg Bran
Leucine 1.374mg 0.461mg Bran
Lysine 0.76mg 0.215mg Bran
Methionine 0.335mg 0.105mg Bran
Phenylalanine 0.908mg 0.315mg Bran
Valine 0.964mg 0.31mg Bran
Histidine 0.41mg 0.15mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.328g 0.989g Bread
Monounsaturated Fat 2.376g 1.019g Bran
Polyunsaturated fat 2.766g 1.72g Bran

Which food is preferable for your diet?

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

People also compare

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
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 food.
Protein
104%
Bran
78%
Bread
Carbohydrates
66%
Bran
56%
Bread
Fats
32%
Bran
20%
Bread

Comparison summary

Which food is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 0.339g)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.