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Bran vs Wheat - In-Depth Nutrition Comparison

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How are Bran and Wheat different?

  • Bran is higher in Manganese, Vitamin B1, Phosphorus, Iron, Magnesium, and Vitamin B5, however Wheat is richer in Selenium, Vitamin B3, Vitamin B6, and Copper.
  • Daily need coverage for Manganese from Bran is 114% higher.
  • Bran contains 3 times more Vitamin B1 than Wheat. While Bran contains 1.17mg of Vitamin B1, Wheat contains only 0.419mg.

Oat bran, raw and Wheat, durum are the varieties used in this article.

Infographic

Bran vs Wheat 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
5
:
3
Wheat
Contains more Iron +53.7%
Contains more Calcium +70.6%
Contains more Potassium +31.3%
Contains more Magnesium +63.2%
Contains more Phosphorus +44.5%
Contains more Copper +37.2%
Contains more Zinc +33.8%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Iron +53.7%
Contains more Calcium +70.6%
Contains more Potassium +31.3%
Contains more Magnesium +63.2%
Contains more Phosphorus +44.5%
Contains more Copper +37.2%
Contains more Zinc +33.8%
Contains less Sodium -50%

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
:
2
Wheat
Contains more Vitamin B1 +179.2%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B5 +59.8%
Contains more Folate +20.9%
Contains more Vitamin B3 +621.4%
Contains more Vitamin B6 +153.9%
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% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Contains more Vitamin B1 +179.2%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B5 +59.8%
Contains more Folate +20.9%
Contains more Vitamin B3 +621.4%
Contains more Vitamin B6 +153.9%

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
37
Wheat
Mineral Summary Score
122
Bran
100
Wheat

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
82%
Wheat
Carbohydrates
66%
Bran
71%
Wheat
Fats
32%
Bran
11%
Wheat

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 Wheat
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
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Wheat
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?
Wheat
Wheat is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.874g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 6)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.4)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Bran Wheat Opinion
Calories 246 339 Wheat
Protein 17.3 13.68 Bran
Fats 7.03 2.47 Bran
Vitamin C 0 0
Carbs 66.22 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 3.52 Bran
Calcium 58 34 Bran
Potassium 566 431 Bran
Magnesium 235 144 Bran
Sugar 1.45 Wheat
Fiber 15.4 Bran
Copper 0.403 0.553 Wheat
Zinc 3.11 4.16 Wheat
Starch
Phosphorus 734 508 Bran
Sodium 4 2 Wheat
Vitamin A 0 0
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.419 Bran
Vitamin B2 0.22 0.121 Bran
Vitamin B3 0.934 6.738 Wheat
Vitamin B5 1.494 0.935 Bran
Vitamin B6 0.165 0.419 Wheat
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folate 52 43 Bran
Trans Fat
Saturated Fat 1.328 0.454 Wheat
Monounsaturated Fat 2.376 0.344 Bran
Polyunsaturated fat 2.766 0.978 Bran
Tryptophan 0.335 0.176 Bran
Threonine 0.502 0.366 Bran
Isoleucine 0.668 0.533 Bran
Leucine 1.374 0.934 Bran
Lysine 0.76 0.303 Bran
Methionine 0.335 0.221 Bran
Phenylalanine 0.908 0.681 Bran
Valine 0.964 0.594 Bran
Histidine 0.41 0.322 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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.