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Bran vs. Wheat gluten — In-Depth Nutrition Comparison

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What are the main differences between bran and wheat gluten?

  • Bran is richer in vitamin B1 and fiber, yet wheat gluten is richer in selenium, iron, phosphorus, calcium, and copper.
  • Wheat gluten's daily need coverage for selenium is 58% higher.

We used Oat bran, cooked and Vital wheat gluten types in this comparison.

Infographic

Bran vs Wheat gluten 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +60%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +1320%
Contains more IronIron +490.9%
Contains more CopperCopper +175.8%
Contains more ZincZinc +60.4%
Contains more PhosphorusPhosphorus +118.5%
Contains more SeleniumSelenium +415.6%
~equal in Potassium ~100mg

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bran Wheat gluten DV% diff.
Protein 3.21g 75.16g 144%
Selenium 7.7µg 39.7µg 58%
Iron 0.88mg 5.2mg 54%
Manganese 0.964mg 42%
Phosphorus 119mg 260mg 20%
Calories 40kcal 370kcal 17%
Calcium 10mg 142mg 13%
Vitamin B1 0.16mg 0mg 13%
Copper 0.066mg 0.182mg 13%
Fiber 2.6g 0.6g 8%
Vitamin B5 0.217mg 0mg 4%
Magnesium 40mg 25mg 4%
Polyunsaturated fat 0.339g 0.81g 3%
Vitamin B2 0.034mg 0mg 3%
Zinc 0.53mg 0.85mg 3%
Fats 0.86g 1.85g 2%
Vitamin B6 0.025mg 0mg 2%
Folate 6µg 0µg 2%
Sodium 1mg 29mg 1%
Vitamin B3 0.144mg 0mg 1%
Carbs 11.44g 13.79g 1%
Net carbs 8.84g 13.19g N/A
Potassium 92mg 100mg 0%
Saturated fat 0.163g 0.272g 0%
Monounsaturated fat 0.291g 0.156g 0%
Tryptophan 0.057mg 0%
Threonine 0.086mg 0%
Isoleucine 0.114mg 0%
Leucine 0.235mg 0%
Lysine 0.13mg 0%
Methionine 0.057mg 0%
Phenylalanine 0.155mg 0%
Valine 0.165mg 0%
Histidine 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
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 WaterWater +924.4%
Contains more ProteinProtein +2241.4%
Contains more FatsFats +115.1%
Contains more CarbsCarbs +20.5%
Contains more OtherOther +104.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -40.1%
Contains more Mono. FatMonounsaturated fat +86.5%
Contains more Poly. FatPolyunsaturated fat +138.9%

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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 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.