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Bran vs Bulgur - In-Depth Nutrition Comparison

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A recap on differences between Bran and Bulgur

  • Bran has more Manganese, Vitamin B1, Selenium, Phosphorus, Iron, Magnesium, Fiber, and Zinc, however Bulgur is higher in Vitamin B3, and Vitamin B6.
  • Bran covers your daily Manganese needs 112% more than Bulgur.
  • Bulgur contains 20 times less Selenium than Bran. Bran contains 45.2µg of Selenium, while Bulgur contains 2.3µg.

Food varieties used in this article are Oat bran, raw and Bulgur, dry.

Infographic

Bran vs Bulgur 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
8
:
0
Bulgur
Contains more Iron +119.9%
Contains more Calcium +65.7%
Contains more Potassium +38%
Contains more Magnesium +43.3%
Contains more Copper +20.3%
Contains more Zinc +61.1%
Contains more Phosphorus +144.7%
Contains less Sodium -76.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 93% 11% 37% 118% 112% 53% 129% 3%
Contains more Iron +119.9%
Contains more Calcium +65.7%
Contains more Potassium +38%
Contains more Magnesium +43.3%
Contains more Copper +20.3%
Contains more Zinc +61.1%
Contains more Phosphorus +144.7%
Contains less Sodium -76.5%

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
6
:
3
Bulgur
Contains more Vitamin E +1583.3%
Contains more Vitamin B1 +404.3%
Contains more Vitamin B2 +91.3%
Contains more Vitamin B5 +43%
Contains more Vitamin K +68.4%
Contains more Folate +92.6%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +447.5%
Contains more Vitamin B6 +107.3%
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% 1% 2% 0% 59% 27% 96% 63% 79% 0% 5% 21%
Contains more Vitamin E +1583.3%
Contains more Vitamin B1 +404.3%
Contains more Vitamin B2 +91.3%
Contains more Vitamin B5 +43%
Contains more Vitamin K +68.4%
Contains more Folate +92.6%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +447.5%
Contains more Vitamin B6 +107.3%

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
29
Bulgur
Mineral Summary Score
122
Bran
69
Bulgur

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
74%
Bulgur
Carbohydrates
66%
Bran
76%
Bulgur
Fats
32%
Bran
6%
Bulgur

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 Bulgur
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium 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 Bulgur
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?
Bulgur
Bulgur is lower in Sugar (difference - 1.04g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 1.096g)
Which food is lower in glycemic index?
Bulgur
Bulgur is lower in glycemic index (difference - 9)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 13mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2)
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 Bulgur Opinion
Calories 246 342 Bulgur
Protein 17.3 12.29 Bran
Fats 7.03 1.33 Bran
Vitamin C 0 0
Carbs 66.22 75.87 Bulgur
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 2.46 Bran
Calcium 58 35 Bran
Potassium 566 410 Bran
Magnesium 235 164 Bran
Sugar 1.45 0.41 Bulgur
Fiber 15.4 12.5 Bran
Copper 0.403 0.335 Bran
Zinc 3.11 1.93 Bran
Starch
Phosphorus 734 300 Bran
Sodium 4 17 Bran
Vitamin A 0 9 Bulgur
Vitamin E 1.01 0.06 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.232 Bran
Vitamin B2 0.22 0.115 Bran
Vitamin B3 0.934 5.114 Bulgur
Vitamin B5 1.494 1.045 Bran
Vitamin B6 0.165 0.342 Bulgur
Vitamin B12 0 0
Vitamin K 3.2 1.9 Bran
Folate 52 27 Bran
Trans Fat
Saturated Fat 1.328 0.232 Bulgur
Monounsaturated Fat 2.376 0.173 Bran
Polyunsaturated fat 2.766 0.541 Bran
Tryptophan 0.335 0.19 Bran
Threonine 0.502 0.354 Bran
Isoleucine 0.668 0.455 Bran
Leucine 1.374 0.83 Bran
Lysine 0.76 0.339 Bran
Methionine 0.335 0.19 Bran
Phenylalanine 0.908 0.58 Bran
Valine 0.964 0.554 Bran
Histidine 0.41 0.285 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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.