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  6. Bran vs. Khorasan wheat

Bran vs. Khorasan wheat — In-Depth Nutrition Comparison

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Important differences between bran and khorasan wheat

  • Bran has less selenium, manganese, copper, vitamin B3, iron, phosphorus, fiber, vitamin B1, zinc, and magnesium.
  • Khorasan wheat's daily need coverage for selenium is 134% more.
  • Bran has a higher glycemic index than khorasan wheat.

The food varieties used in the comparison are Oat bran, cooked and Wheat, KAMUT khorasan, uncooked.

Infographic

Bran vs Khorasan 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
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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +338%
Contains more IronIron +328.4%
Contains more CopperCopper +666.7%
Contains more ZincZinc +594.3%
Contains more PhosphorusPhosphorus +205.9%
Contains more ManganeseManganese +183.7%
Contains more SeleniumSelenium +958.4%

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
1
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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +253.8%
Contains more Vitamin B2Vitamin B2 +441.2%
Contains more Vitamin B3Vitamin B3 +4327.1%
Contains more Vitamin B5Vitamin B5 +337.3%
Contains more Vitamin B6Vitamin B6 +936%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Bran Khorasan wheat DV% diff.
Selenium 7.7µg 81.5µg 134%
Manganese 0.964mg 2.735mg 77%
Copper 0.066mg 0.506mg 49%
Vitamin B3 0.144mg 6.375mg 39%
Iron 0.88mg 3.77mg 36%
Phosphorus 119mg 364mg 35%
Vitamin B1 0.16mg 0.566mg 34%
Fiber 2.6g 11.1g 34%
Zinc 0.53mg 3.68mg 29%
Protein 3.21g 14.54g 23%
Starch 52.41g 22%
Magnesium 40mg 130mg 21%
Carbs 11.44g 70.58g 20%
Vitamin B6 0.025mg 0.259mg 18%
Calories 40kcal 337kcal 15%
Vitamin B5 0.217mg 0.949mg 15%
Vitamin B2 0.034mg 0.184mg 12%
Potassium 92mg 403mg 9%
Choline 25.8mg 5%
Vitamin E 0.61mg 4%
Polyunsaturated fat 0.339g 0.621g 2%
Fats 0.86g 2.13g 2%
Vitamin K 1.8µg 2%
Folate 6µg 2%
Calcium 10mg 22mg 1%
Net carbs 8.84g 59.48g N/A
Sugar 7.84g N/A
Sodium 1mg 5mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.005g N/A
Saturated fat 0.163g 0.196g 0%
Monounsaturated fat 0.291g 0.213g 0%
Tryptophan 0.057mg 0.13mg 0%
Threonine 0.086mg 0.442mg 0%
Isoleucine 0.114mg 0.566mg 0%
Leucine 0.235mg 1.112mg 0%
Lysine 0.13mg 0.416mg 0%
Methionine 0.057mg 0.251mg 0%
Phenylalanine 0.155mg 0.772mg 0%
Valine 0.165mg 0.687mg 0%
Histidine 0.07mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more WaterWater +658.8%
Contains more ProteinProtein +353%
Contains more FatsFats +147.7%
Contains more CarbsCarbs +517%
Contains more OtherOther +242.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains less Sat. FatSaturated fat -16.8%
Contains more Mono. FatMonounsaturated fat +36.6%
Contains more Poly. FatPolyunsaturated fat +83.2%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.