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Bran vs Buckwheat - In-Depth Nutrition Comparison

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Differences between Bran and Buckwheat

  • Bran has more Manganese, Vitamin B1, Selenium, Phosphorus, Iron, Fiber, and Zinc, while Buckwheat has more Copper, Vitamin B3, and Vitamin B2.
  • Bran's daily need coverage for Manganese is 188% higher.
  • Buckwheat contains 12 times less Vitamin B1 than Bran. Bran contains 1.17mg of Vitamin B1, while Buckwheat contains 0.101mg.

The food types used in this comparison are Oat bran, raw and Buckwheat.

Infographic

Bran vs Buckwheat 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
6
:
Contains more Iron +145.9%
Contains more Calcium +222.2%
Contains more Potassium +23%
Contains more Zinc +29.6%
Contains more Phosphorus +111.5%
Contains more Copper +173%
Contains less Sodium -75%
Equal in Magnesium - 231
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Contains more Iron +145.9%
Contains more Calcium +222.2%
Contains more Potassium +23%
Contains more Zinc +29.6%
Contains more Phosphorus +111.5%
Contains more Copper +173%
Contains less Sodium -75%
Equal in Magnesium - 231

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
5
:
Contains more Vitamin B1 +1058.4%
Contains more Vitamin B5 +21.2%
Contains more Folate +73.3%
Contains more Vitamin B2 +93.2%
Contains more Vitamin B3 +651.6%
Contains more Vitamin B6 +27.3%
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 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Contains more Vitamin B1 +1058.4%
Contains more Vitamin B5 +21.2%
Contains more Folate +73.3%
Contains more Vitamin B2 +93.2%
Contains more Vitamin B3 +651.6%
Contains more Vitamin B6 +27.3%

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
33
Buckwheat
Mineral Summary Score
122
Bran
109
Buckwheat

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
80%
Buckwheat
Carbohydrates
66%
Bran
72%
Buckwheat
Fats
32%
Bran
16%
Buckwheat

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 Buckwheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 for your diet?

ok
ok
is better in case of low diet
Bran Buckwheat
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 Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.587g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 2)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.6)
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.

All nutrients comparison - raw data values

Nutrient Bran Buckwheat Opinion
Calories 246 343 Buckwheat
Protein 17.3 13.25 Bran
Fats 7.03 3.4 Bran
Vitamin C 0 0
Carbs 66.22 71.5 Buckwheat
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 2.2 Bran
Calcium 58 18 Bran
Potassium 566 460 Bran
Magnesium 235 231 Bran
Sugar 1.45 Buckwheat
Fiber 15.4 10 Bran
Copper 0.403 1.1 Buckwheat
Zinc 3.11 2.4 Bran
Starch
Phosphorus 734 347 Bran
Sodium 4 1 Buckwheat
Vitamin A 0 0
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.101 Bran
Vitamin B2 0.22 0.425 Buckwheat
Vitamin B3 0.934 7.02 Buckwheat
Vitamin B5 1.494 1.233 Bran
Vitamin B6 0.165 0.21 Buckwheat
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folate 52 30 Bran
Trans Fat
Saturated Fat 1.328 0.741 Buckwheat
Monounsaturated Fat 2.376 1.04 Bran
Polyunsaturated fat 2.766 1.039 Bran
Tryptophan 0.335 0.192 Bran
Threonine 0.502 0.506 Buckwheat
Isoleucine 0.668 0.498 Bran
Leucine 1.374 0.832 Bran
Lysine 0.76 0.672 Bran
Methionine 0.335 0.172 Bran
Phenylalanine 0.908 0.52 Bran
Valine 0.964 0.678 Bran
Histidine 0.41 0.309 Bran
Fructose

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.