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  6. Bran vs. Wheat

Bran vs. Wheat — In-Depth Nutrition Comparison

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Significant differences between Bran and Wheat

  • The amount of Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Zinc, Iron, Vitamin B6, Magnesium, and Vitamin B1 in Wheat is higher than in Bran.
  • Wheat covers your daily Selenium needs 149% more than Bran.

Specific food types used in this comparison are Oat bran, cooked and Wheat, durum.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
Bran
1
:
9
Wheat
Wheat
Contains less Sodium -50%
Contains more Calcium +240%
Contains more Iron +300%
Contains more Magnesium +260%
Contains more Phosphorus +326.9%
Contains more Potassium +368.5%
Contains more Zinc +684.9%
Contains more Copper +737.9%
Contains more Manganese +212.4%
Contains more Selenium +1061%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains less Sodium -50%
Contains more Calcium +240%
Contains more Iron +300%
Contains more Magnesium +260%
Contains more Phosphorus +326.9%
Contains more Potassium +368.5%
Contains more Zinc +684.9%
Contains more Copper +737.9%
Contains more Manganese +212.4%
Contains more Selenium +1061%

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.
Bran
Bran
0
:
6
Wheat
Wheat
Contains more Vitamin B1 +161.9%
Contains more Vitamin B2 +255.9%
Contains more Vitamin B3 +4579.2%
Contains more Vitamin B5 +330.9%
Contains more Vitamin B6 +1576%
Contains more Folate +616.7%
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% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
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 +161.9%
Contains more Vitamin B2 +255.9%
Contains more Vitamin B3 +4579.2%
Contains more Vitamin B5 +330.9%
Contains more Vitamin B6 +1576%
Contains more Folate +616.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
:
4
Wheat
Wheat
Contains more Water +667.8%
Contains more Protein +326.2%
Contains more Fats +187.2%
Contains more Carbs +521.8%
Contains more Other +263.3%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 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 Water +667.8%
Contains more Protein +326.2%
Contains more Fats +187.2%
Contains more Carbs +521.8%
Contains more Other +263.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Wheat
Wheat
Contains less Saturated Fat -64.1%
Contains more Monounsaturated Fat +18.2%
Contains more Polyunsaturated fat +188.5%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -64.1%
Contains more Monounsaturated Fat +18.2%
Contains more Polyunsaturated fat +188.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Wheat
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Wheat Opinion
Net carbs 8.84g 71.13g Wheat
Protein 3.21g 13.68g Wheat
Fats 0.86g 2.47g Wheat
Carbs 11.44g 71.13g Wheat
Calories 40kcal 339kcal Wheat
Fiber 2.6g Bran
Calcium 10mg 34mg Wheat
Iron 0.88mg 3.52mg Wheat
Magnesium 40mg 144mg Wheat
Phosphorus 119mg 508mg Wheat
Potassium 92mg 431mg Wheat
Sodium 1mg 2mg Bran
Zinc 0.53mg 4.16mg Wheat
Copper 0.066mg 0.553mg Wheat
Manganese 0.964mg 3.012mg Wheat
Selenium 7.7µg 89.4µg Wheat
Vitamin B1 0.16mg 0.419mg Wheat
Vitamin B2 0.034mg 0.121mg Wheat
Vitamin B3 0.144mg 6.738mg Wheat
Vitamin B5 0.217mg 0.935mg Wheat
Vitamin B6 0.025mg 0.419mg Wheat
Folate 6µg 43µg Wheat
Tryptophan 0.057mg 0.176mg Wheat
Threonine 0.086mg 0.366mg Wheat
Isoleucine 0.114mg 0.533mg Wheat
Leucine 0.235mg 0.934mg Wheat
Lysine 0.13mg 0.303mg Wheat
Methionine 0.057mg 0.221mg Wheat
Phenylalanine 0.155mg 0.681mg Wheat
Valine 0.165mg 0.594mg Wheat
Histidine 0.07mg 0.322mg Wheat
Saturated Fat 0.163g 0.454g Bran
Monounsaturated Fat 0.291g 0.344g Wheat
Polyunsaturated fat 0.339g 0.978g Wheat

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 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%
Bran
37%
Wheat
Minerals Daily Need Coverage Score
33%
Bran
168%
Wheat

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.291g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.