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  6. Bran vs. Buckwheat

Bran vs. Buckwheat — In-Depth Nutrition Comparison

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The main differences between Bran and Buckwheat

  • Bran has more Manganese, Selenium, Vitamin B1, and Phosphorus, however, Buckwheat has more Copper.
  • Daily need coverage for Manganese from Bran is 24% higher.
  • Buckwheat has 4 times less Vitamin B1 than Bran. Bran has 0.16mg of Vitamin B1, while Buckwheat has 0.04mg.

Food types used in this article are Oat bran, cooked 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
7
:
3
Buckwheat
Buckwheat
Contains more Calcium +42.9%
Contains more Phosphorus +70%
Contains less Sodium -75%
Contains more Manganese +139.2%
Contains more Selenium +250%
Contains more Magnesium +27.5%
Contains more Zinc +15.1%
Contains more Copper +121.2%
Equal in Iron - 0.8
Equal in Potassium - 88
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +42.9%
Contains more Phosphorus +70%
Contains less Sodium -75%
Contains more Manganese +139.2%
Contains more Selenium +250%
Contains more Magnesium +27.5%
Contains more Zinc +15.1%
Contains more Copper +121.2%
Equal in Iron - 0.8
Equal in Potassium - 88

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
1
:
7
Buckwheat
Buckwheat
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +14.7%
Contains more Vitamin B3 +552.8%
Contains more Vitamin B5 +65.4%
Contains more Vitamin B6 +208%
Contains more Folate +133.3%
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% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
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 B1 +300%
Contains more Vitamin B2 +14.7%
Contains more Vitamin B3 +552.8%
Contains more Vitamin B5 +65.4%
Contains more Vitamin B6 +208%
Contains more Folate +133.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Buckwheat
Buckwheat
Contains more Fats +38.7%
Contains more Water +11.1%
Contains more Other +14%
Contains more Carbs +74.3%
Equal in Protein - 3.38
Equal in Water - 75.63
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 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 Fats +38.7%
Contains more Water +11.1%
Contains more Other +14%
Contains more Carbs +74.3%
Equal in Protein - 3.38
Equal in Water - 75.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Buckwheat
Buckwheat
Contains more Monounsaturated Fat +54.8%
Contains more Polyunsaturated fat +80.3%
Contains less Saturated Fat -17.8%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +54.8%
Contains more Polyunsaturated fat +80.3%
Contains less Saturated Fat -17.8%

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 Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran Buckwheat Opinion
Net carbs 8.84g 17.24g Buckwheat
Protein 3.21g 3.38g Buckwheat
Fats 0.86g 0.62g Bran
Carbs 11.44g 19.94g Buckwheat
Calories 40kcal 92kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.9g Bran
Fiber 2.6g 2.7g Buckwheat
Calcium 10mg 7mg Bran
Iron 0.88mg 0.8mg Bran
Magnesium 40mg 51mg Buckwheat
Phosphorus 119mg 70mg Bran
Potassium 92mg 88mg Bran
Sodium 1mg 4mg Bran
Zinc 0.53mg 0.61mg Buckwheat
Copper 0.066mg 0.146mg Buckwheat
Manganese 0.964mg 0.403mg Bran
Selenium 7.7µg 2.2µg Bran
Vitamin E 0.09mg Buckwheat
Vitamin B1 0.16mg 0.04mg Bran
Vitamin B2 0.034mg 0.039mg Buckwheat
Vitamin B3 0.144mg 0.94mg Buckwheat
Vitamin B5 0.217mg 0.359mg Buckwheat
Vitamin B6 0.025mg 0.077mg Buckwheat
Folate 6µg 14µg Buckwheat
Vitamin K 1.9µg Buckwheat
Tryptophan 0.057mg 0.049mg Bran
Threonine 0.086mg 0.129mg Buckwheat
Isoleucine 0.114mg 0.127mg Buckwheat
Leucine 0.235mg 0.212mg Bran
Lysine 0.13mg 0.172mg Buckwheat
Methionine 0.057mg 0.044mg Bran
Phenylalanine 0.155mg 0.133mg Bran
Valine 0.165mg 0.173mg Buckwheat
Histidine 0.07mg 0.079mg Buckwheat
Saturated Fat 0.163g 0.134g Buckwheat
Monounsaturated Fat 0.291g 0.188g Bran
Polyunsaturated fat 0.339g 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
6%
Bran
8%
Buckwheat
Minerals Daily Need Coverage Score
33%
Bran
24%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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. 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.