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Bran vs. Wheat gluten — In-Depth Nutrition Comparison

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A recap on differences between Bran and Wheat gluten

  • Wheat gluten has less Vitamin B1, Phosphorus, Fiber, Magnesium, Vitamin B5, Copper, Zinc, Vitamin B2, Potassium, and Folate.
  • Bran covers your daily Vitamin B1 needs 98% more than Wheat gluten.

Food varieties used in this article are Oat bran, raw and Vital wheat gluten.

Infographic

Bran vs Wheat gluten 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
9
:
1
Wheat gluten
Wheat gluten
Contains more Magnesium +840%
Contains more Phosphorus +182.3%
Contains more Potassium +466%
Contains less Sodium -86.2%
Contains more Zinc +265.9%
Contains more Copper +121.4%
Contains more Selenium +13.9%
Contains more Calcium +144.8%
Equal in Iron - 5.2
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Magnesium +840%
Contains more Phosphorus +182.3%
Contains more Potassium +466%
Contains less Sodium -86.2%
Contains more Zinc +265.9%
Contains more Copper +121.4%
Contains more Selenium +13.9%
Contains more Calcium +144.8%
Equal in Iron - 5.2

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
8
:
0
Wheat gluten
Wheat gluten
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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 gluten
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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Wheat gluten
Wheat gluten
Contains more Fats +280%
Contains more Carbs +380.2%
Contains more Other +190%
Contains more Protein +334.5%
Contains more Water +25.2%
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 gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more Fats +280%
Contains more Carbs +380.2%
Contains more Other +190%
Contains more Protein +334.5%
Contains more Water +25.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Wheat gluten
Wheat gluten
Contains more Monounsaturated Fat +1423.1%
Contains more Polyunsaturated fat +241.5%
Contains less Saturated Fat -79.5%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Contains more Monounsaturated Fat +1423.1%
Contains more Polyunsaturated fat +241.5%
Contains less Saturated Fat -79.5%

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 gluten
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran Wheat gluten Opinion
Net carbs 50.82g 13.19g Bran
Protein 17.3g 75.16g Wheat gluten
Fats 7.03g 1.85g Bran
Carbs 66.22g 13.79g Bran
Calories 246kcal 370kcal Wheat gluten
Sugar 1.45g 0g Wheat gluten
Fiber 15.4g 0.6g Bran
Calcium 58mg 142mg Wheat gluten
Iron 5.41mg 5.2mg Bran
Magnesium 235mg 25mg Bran
Phosphorus 734mg 260mg Bran
Potassium 566mg 100mg Bran
Sodium 4mg 29mg Bran
Zinc 3.11mg 0.85mg Bran
Copper 0.403mg 0.182mg Bran
Manganese 5.63mg Bran
Selenium 45.2µg 39.7µg Bran
Vitamin E 1.01mg 0mg Bran
Vitamin B1 1.17mg 0mg Bran
Vitamin B2 0.22mg 0mg Bran
Vitamin B3 0.934mg 0mg Bran
Vitamin B5 1.494mg 0mg Bran
Vitamin B6 0.165mg 0mg Bran
Folate 52µg 0µg Bran
Vitamin K 3.2µg 0µg Bran
Tryptophan 0.335mg Bran
Threonine 0.502mg Bran
Isoleucine 0.668mg Bran
Leucine 1.374mg Bran
Lysine 0.76mg Bran
Methionine 0.335mg Bran
Phenylalanine 0.908mg Bran
Valine 0.964mg Bran
Histidine 0.41mg Bran
Saturated Fat 1.328g 0.272g Wheat gluten
Monounsaturated Fat 2.376g 0.156g Bran
Polyunsaturated fat 2.766g 0.81g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Wheat gluten
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
46%
Bran
0%
Wheat gluten
Minerals Daily Need Coverage Score
195%
Bran
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 1.056g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 8)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.