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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
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
6
:
Contains more Calcium +222.2%
Contains more Iron +145.9%
Contains more Phosphorus +111.5%
Contains more Potassium +23%
Contains more Zinc +29.6%
Contains less Sodium -75%
Contains more Copper +173%
Equal in Magnesium - 231
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +222.2%
Contains more Iron +145.9%
Contains more Phosphorus +111.5%
Contains more Potassium +23%
Contains more Zinc +29.6%
Contains less Sodium -75%
Contains more Copper +173%
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 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% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
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%

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

All nutrients comparison - raw data values

Nutrient Bran Buckwheat Opinion
Net carbs 50.82g 61.5g Buckwheat
Protein 17.3g 13.25g Bran
Fats 7.03g 3.4g Bran
Carbs 66.22g 71.5g Buckwheat
Calories 246kcal 343kcal Buckwheat
Starch g g
Fructose g g
Sugar 1.45g g Buckwheat
Fiber 15.4g 10g Bran
Calcium 58mg 18mg Bran
Iron 5.41mg 2.2mg Bran
Magnesium 235mg 231mg Bran
Phosphorus 734mg 347mg Bran
Potassium 566mg 460mg Bran
Sodium 4mg 1mg Buckwheat
Zinc 3.11mg 2.4mg Bran
Copper 0.403mg 1.1mg Buckwheat
Vitamin A 0IU 0IU
Vitamin E 1.01mg mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.101mg Bran
Vitamin B2 0.22mg 0.425mg Buckwheat
Vitamin B3 0.934mg 7.02mg Buckwheat
Vitamin B5 1.494mg 1.233mg Bran
Vitamin B6 0.165mg 0.21mg Buckwheat
Folate 52µg 30µg Bran
Vitamin B12 0µg 0µg
Vitamin K 3.2µg µg Bran
Tryptophan 0.335mg 0.192mg Bran
Threonine 0.502mg 0.506mg Buckwheat
Isoleucine 0.668mg 0.498mg Bran
Leucine 1.374mg 0.832mg Bran
Lysine 0.76mg 0.672mg Bran
Methionine 0.335mg 0.172mg Bran
Phenylalanine 0.908mg 0.52mg Bran
Valine 0.964mg 0.678mg Bran
Histidine 0.41mg 0.309mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.328g 0.741g Buckwheat
Monounsaturated Fat 2.376g 1.04g Bran
Polyunsaturated fat 2.766g 1.039g Bran

Which food is preferable for your diet?

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

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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
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

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.

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.