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  6. Bran vs. Buckwheat

Bran vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between Bran and Buckwheat

  • The amount of Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, Copper, Zinc, and Vitamin B5 in Bran is higher than in Buckwheat.
  • Bran covers your daily need of Manganese 227% more than Buckwheat.
  • Bran contains 29 times more Vitamin B1 than Buckwheat. While Bran contains 1.17mg of Vitamin B1, Buckwheat contains only 0.04mg.

These are the specific foods used in this comparison Oat bran, raw and Buckwheat groats, roasted, cooked.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
Bran
9
:
0
Buckwheat
Buckwheat
Contains more Calcium +728.6%
Contains more Iron +576.3%
Contains more Magnesium +360.8%
Contains more Phosphorus +948.6%
Contains more Potassium +543.2%
Contains more Zinc +409.8%
Contains more Copper +176%
Contains more Manganese +1297%
Contains more Selenium +1954.5%
Equal in Sodium - 4
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +728.6%
Contains more Iron +576.3%
Contains more Magnesium +360.8%
Contains more Phosphorus +948.6%
Contains more Potassium +543.2%
Contains more Zinc +409.8%
Contains more Copper +176%
Contains more Manganese +1297%
Contains more Selenium +1954.5%
Equal in Sodium - 4

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
7
:
1
Buckwheat
Buckwheat
Contains more Vitamin E +1022.2%
Contains more Vitamin B1 +2825%
Contains more Vitamin B2 +464.1%
Contains more Vitamin B5 +316.2%
Contains more Vitamin B6 +114.3%
Contains more Folate +271.4%
Contains more Vitamin K +68.4%
Equal in Vitamin B3 - 0.94
Bran
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%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin E +1022.2%
Contains more Vitamin B1 +2825%
Contains more Vitamin B2 +464.1%
Contains more Vitamin B5 +316.2%
Contains more Vitamin B6 +114.3%
Contains more Folate +271.4%
Contains more Vitamin K +68.4%
Equal in Vitamin B3 - 0.94

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
:
1
Buckwheat
Buckwheat
Contains more Protein +411.8%
Contains more Fats +1033.9%
Contains more Carbs +232.1%
Contains more Other +574.4%
Contains more Water +1054.7%
Bran
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Protein +411.8%
Contains more Fats +1033.9%
Contains more Carbs +232.1%
Contains more Other +574.4%
Contains more Water +1054.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +1163.8%
Contains more Polyunsaturated fat +1371.3%
Contains less Saturated Fat -89.9%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +1163.8%
Contains more Polyunsaturated fat +1371.3%
Contains less Saturated Fat -89.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Buckwheat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Buckwheat Opinion
Net carbs 50.82g 17.24g Bran
Protein 17.3g 3.38g Bran
Fats 7.03g 0.62g Bran
Carbs 66.22g 19.94g Bran
Calories 246kcal 92kcal Bran
Fructose 0.1g Buckwheat
Sugar 1.45g 0.9g Buckwheat
Fiber 15.4g 2.7g Bran
Calcium 58mg 7mg Bran
Iron 5.41mg 0.8mg Bran
Magnesium 235mg 51mg Bran
Phosphorus 734mg 70mg Bran
Potassium 566mg 88mg Bran
Sodium 4mg 4mg
Zinc 3.11mg 0.61mg Bran
Copper 0.403mg 0.146mg Bran
Manganese 5.63mg 0.403mg Bran
Selenium 45.2µg 2.2µg Bran
Vitamin E 1.01mg 0.09mg Bran
Vitamin B1 1.17mg 0.04mg Bran
Vitamin B2 0.22mg 0.039mg Bran
Vitamin B3 0.934mg 0.94mg Buckwheat
Vitamin B5 1.494mg 0.359mg Bran
Vitamin B6 0.165mg 0.077mg Bran
Folate 52µg 14µg Bran
Vitamin K 3.2µg 1.9µg Bran
Tryptophan 0.335mg 0.049mg Bran
Threonine 0.502mg 0.129mg Bran
Isoleucine 0.668mg 0.127mg Bran
Leucine 1.374mg 0.212mg Bran
Lysine 0.76mg 0.172mg Bran
Methionine 0.335mg 0.044mg Bran
Phenylalanine 0.908mg 0.133mg Bran
Valine 0.964mg 0.173mg Bran
Histidine 0.41mg 0.079mg Bran
Saturated Fat 1.328g 0.134g Buckwheat
Monounsaturated Fat 2.376g 0.188g Bran
Polyunsaturated fat 2.766g 0.188g 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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Bran
8%
Buckwheat
Minerals Daily Need Coverage Score
195%
Bran
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 0.55g)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 1.194g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 5)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.4)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/168872/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.