Bran vs. Wheat — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
8%
Minerals Daily Need Coverage Score
33%
61%
Comparison summary
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 0.086g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 7mg)
Which food is cheaper?
Bran is cheaper (difference - $0.4)
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.