Bran vs. Wheat — In-Depth Nutrition Comparison
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Summary of differences between bran and wheat
- Bran has more vitamin B1; however, wheat is higher in selenium, copper, vitamin B3, zinc, iron, and fiber.
- Wheat covers your daily need for selenium, 44% more than bran.
- Bran has 2 times more vitamin B1 than wheat. While bran has 0.16mg of vitamin B1, wheat has only 0.095mg.
These are the specific foods used in this comparison Oat bran, cooked and Wheat, KAMUT khorasan, cooked.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -87.5% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more PotassiumPotassium | +78.3% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +213.6% |
| Contains more ZincZinc | +247.2% |
| Contains more PhosphorusPhosphorus | +23.5% |
| Contains more SeleniumSelenium | +314.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +68.4% |
| Contains more Vitamin B2Vitamin B2 | +13.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +1500.7% |
| Contains more Vitamin B6Vitamin B6 | +180% |
| Contains more FolateFolate | +83.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 7.7µg | 31.9µg | 44% |
| Copper | 0.066mg | 0.207mg | 16% |
| Vitamin B3 | 0.144mg | 2.305mg | 14% |
| Zinc | 0.53mg | 1.84mg | 12% |
| Iron | 0.88mg | 1.76mg | 11% |
| Fiber | 2.6g | 4.3g | 7% |
| Calories | 40kcal | 132kcal | 5% |
| Protein | 3.21g | 5.71g | 5% |
| Vitamin B1 | 0.16mg | 0.095mg | 5% |
| Carbs | 11.44g | 27.6g | 5% |
| Phosphorus | 119mg | 147mg | 4% |
| Vitamin B5 | 0.217mg | 4% | |
| Manganese | 0.964mg | 1.03mg | 3% |
| Vitamin B6 | 0.025mg | 0.07mg | 3% |
| Potassium | 92mg | 164mg | 2% |
| Magnesium | 40mg | 48mg | 2% |
| Vitamin E | 0.24mg | 2% | |
| Folate | 6µg | 11µg | 1% |
| Polyunsaturated fat | 0.339g | 0.243g | 1% |
| Monounsaturated fat | 0.291g | 0.084g | 1% |
| Fats | 0.86g | 0.83g | 0% |
| Net carbs | 8.84g | 23.3g | N/A |
| Calcium | 10mg | 9mg | 0% |
| Sugar | 3.07g | N/A | |
| Sodium | 1mg | 8mg | 0% |
| Vitamin B2 | 0.034mg | 0.03mg | 0% |
| Trans fat | 0.002g | N/A | |
| Saturated fat | 0.163g | 0.077g | 0% |
| Tryptophan | 0.057mg | 0.051mg | 0% |
| Threonine | 0.086mg | 0.172mg | 0% |
| Isoleucine | 0.114mg | 0.22mg | 0% |
| Leucine | 0.235mg | 0.432mg | 0% |
| Lysine | 0.13mg | 0.161mg | 0% |
| Methionine | 0.057mg | 0.097mg | 0% |
| Phenylalanine | 0.155mg | 0.3mg | 0% |
| Valine | 0.165mg | 0.267mg | 0% |
| Histidine | 0.07mg | 0.147mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +28.9% |
| Contains more ProteinProtein | +77.9% |
| Contains more CarbsCarbs | +141.3% |
| Contains more OtherOther | +38.8% |
~equal in
Fats
~0.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +246.4% |
| Contains more Poly. FatPolyunsaturated fat | +39.5% |
| Contains less Sat. FatSaturated fat | -52.8% |
