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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
7
:
Contains more Potassium +466%
Contains more Magnesium +840%
Contains more Copper +121.4%
Contains more Zinc +265.9%
Contains more Phosphorus +182.3%
Contains less Sodium -86.2%
Contains more Calcium +144.8%
Equal in Iron - 5.2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 195% 43% 9% 18% 61% 24% 112% 4%
Contains more Potassium +466%
Contains more Magnesium +840%
Contains more Copper +121.4%
Contains more Zinc +265.9%
Contains more Phosphorus +182.3%
Contains less Sodium -86.2%
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 Vitamin K +∞%
Contains more Folate +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 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 Vitamin K +∞%
Contains more Folate +∞%

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 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

Which food is preferable for your diet?

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

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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 ($)

All nutrients comparison - raw data values

Nutrient Bran Wheat gluten Opinion
Calories 246 370 Wheat gluten
Protein 17.3 75.16 Wheat gluten
Fats 7.03 1.85 Bran
Vitamin C 0 0
Carbs 66.22 13.79 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 5.2 Bran
Calcium 58 142 Wheat gluten
Potassium 566 100 Bran
Magnesium 235 25 Bran
Sugar 1.45 0 Wheat gluten
Fiber 15.4 0.6 Bran
Copper 0.403 0.182 Bran
Zinc 3.11 0.85 Bran
Starch
Phosphorus 734 260 Bran
Sodium 4 29 Bran
Vitamin A 0 0
Vitamin E 1.01 0 Bran
Vitamin D 0 0
Vitamin B1 1.17 0 Bran
Vitamin B2 0.22 0 Bran
Vitamin B3 0.934 0 Bran
Vitamin B5 1.494 0 Bran
Vitamin B6 0.165 0 Bran
Vitamin B12 0 0
Vitamin K 3.2 0 Bran
Folate 52 0 Bran
Trans Fat
Saturated Fat 1.328 0.272 Wheat gluten
Monounsaturated Fat 2.376 0.156 Bran
Polyunsaturated fat 2.766 0.81 Bran
Tryptophan 0.335 Bran
Threonine 0.502 Bran
Isoleucine 0.668 Bran
Leucine 1.374 Bran
Lysine 0.76 Bran
Methionine 0.335 Bran
Phenylalanine 0.908 Bran
Valine 0.964 Bran
Histidine 0.41 Bran
Fructose

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.