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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

  • Bran has more Phosphorus, Fiber, Magnesium, Copper, Zinc, and Potassium, however Wheat gluten is higher in Vitamin B1, Vitamin B5, Vitamin B2, and Folate.
  • Bran covers your daily Vitamin B1 needs 98% more than Wheat gluten.
  • Wheat gluten contains 26 times less Fiber than Bran. Bran contains 15.4g of Fiber, while Wheat gluten contains 0.6g.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 Calcium +144.8%
Equal in Iron - 5.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 195% 18% 112% 9% 4% 24% 61%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
8
:
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 +∞%
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%
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 +∞%

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 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
Starch g g
Fructose g g
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
Vitamin A 0IU 0IU
Vitamin E 1.01mg 0mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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 B12 0µg 0µg
Vitamin K 3.2µg 0µg Bran
Tryptophan 0.335mg mg Bran
Threonine 0.502mg mg Bran
Isoleucine 0.668mg mg Bran
Leucine 1.374mg mg Bran
Lysine 0.76mg mg Bran
Methionine 0.335mg mg Bran
Phenylalanine 0.908mg mg Bran
Valine 0.964mg mg Bran
Histidine 0.41mg mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
0
Wheat gluten
Mineral Summary Score
122
Bran
58
Wheat gluten

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Bran
451%
Wheat gluten
Carbohydrates
66%
Bran
14%
Wheat gluten
Fats
32%
Bran
9%
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.