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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
Bran
5
:
3
Wheat
Wheat
Contains more Calcium +70.6%
Contains more Iron +53.7%
Contains more Magnesium +63.2%
Contains more Phosphorus +44.5%
Contains more Potassium +31.3%
Contains less Sodium -50%
Contains more Zinc +33.8%
Contains more Copper +37.2%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Calcium +70.6%
Contains more Iron +53.7%
Contains more Magnesium +63.2%
Contains more Phosphorus +44.5%
Contains more Potassium +31.3%
Contains less Sodium -50%
Contains more Zinc +33.8%
Contains more Copper +37.2%

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
Bran
6
:
2
Wheat
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%
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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Wheat
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% 105% 28% 127% 57% 97% 33% 0% 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Wheat
Wheat
Contains more Protein +26.5%
Contains more Fats +184.6%
Contains more Other +62.9%
Contains more Water +67%
Equal in Carbs - 71.13
Bran
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Protein +26.5%
Contains more Fats +184.6%
Contains more Other +62.9%
Contains more Water +67%
Equal in Carbs - 71.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +590.7%
Contains more Polyunsaturated fat +182.8%
Contains less Saturated Fat -65.8%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +590.7%
Contains more Polyunsaturated fat +182.8%
Contains less Saturated Fat -65.8%

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

All nutrients comparison - raw data values

Nutrient Bran Wheat Opinion
Net carbs 50.82g 71.13g Wheat
Protein 17.3g 13.68g Bran
Fats 7.03g 2.47g Bran
Carbs 66.22g 71.13g Wheat
Calories 246kcal 339kcal Wheat
Sugar 1.45g Wheat
Fiber 15.4g Bran
Calcium 58mg 34mg Bran
Iron 5.41mg 3.52mg Bran
Magnesium 235mg 144mg Bran
Phosphorus 734mg 508mg Bran
Potassium 566mg 431mg Bran
Sodium 4mg 2mg Wheat
Zinc 3.11mg 4.16mg Wheat
Copper 0.403mg 0.553mg Wheat
Vitamin E 1.01mg Bran
Vitamin B1 1.17mg 0.419mg Bran
Vitamin B2 0.22mg 0.121mg Bran
Vitamin B3 0.934mg 6.738mg Wheat
Vitamin B5 1.494mg 0.935mg Bran
Vitamin B6 0.165mg 0.419mg Wheat
Folate 52µg 43µg Bran
Vitamin K 3.2µg Bran
Tryptophan 0.335mg 0.176mg Bran
Threonine 0.502mg 0.366mg Bran
Isoleucine 0.668mg 0.533mg Bran
Leucine 1.374mg 0.934mg Bran
Lysine 0.76mg 0.303mg Bran
Methionine 0.335mg 0.221mg Bran
Phenylalanine 0.908mg 0.681mg Bran
Valine 0.964mg 0.594mg Bran
Histidine 0.41mg 0.322mg Bran
Saturated Fat 1.328g 0.454g Wheat
Monounsaturated Fat 2.376g 0.344g Bran
Polyunsaturated fat 2.766g 0.978g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
46%
Bran
37%
Wheat
Minerals Daily Need Coverage Score
122%
Bran
100%
Wheat

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)

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.