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Bran vs Khorasan wheat - In-Depth Nutrition Comparison

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Differences between Bran and Khorasan wheat

  • Bran has more Manganese, Phosphorus, Vitamin B1, Magnesium, Iron, Fiber, and Vitamin B5, while Khorasan wheat has more Selenium, Vitamin B3, and Copper.
  • Bran's daily need coverage for Manganese is 126% higher.
  • Khorasan wheat contains 2 times less Vitamin B1 than Bran. Bran contains 1.17mg of Vitamin B1, while Khorasan wheat contains 0.566mg.

The food types used in this comparison are Oat bran, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +163.6%
Contains more Iron +43.5%
Contains more Magnesium +80.8%
Contains more Phosphorus +101.6%
Contains more Potassium +40.4%
Contains less Sodium -20%
Contains more Zinc +18.3%
Contains more Copper +25.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Contains more Calcium +163.6%
Contains more Iron +43.5%
Contains more Magnesium +80.8%
Contains more Phosphorus +101.6%
Contains more Potassium +40.4%
Contains less Sodium -20%
Contains more Zinc +18.3%
Contains more Copper +25.6%

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 +65.6%
Contains more Vitamin B1 +106.7%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B5 +57.4%
Contains more Vitamin K +77.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +582.5%
Contains more Vitamin B6 +57%
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 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin E +65.6%
Contains more Vitamin B1 +106.7%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B5 +57.4%
Contains more Vitamin K +77.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +582.5%
Contains more Vitamin B6 +57%

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 Khorasan wheat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran Khorasan wheat Opinion
Net carbs 50.82g 59.48g Khorasan wheat
Protein 17.3g 14.54g Bran
Fats 7.03g 2.13g Bran
Carbs 66.22g 70.58g Khorasan wheat
Calories 246kcal 337kcal Khorasan wheat
Starch g 52.41g Khorasan wheat
Fructose g 0.11g Khorasan wheat
Sugar 1.45g 7.84g Bran
Fiber 15.4g 11.1g Bran
Calcium 58mg 22mg Bran
Iron 5.41mg 3.77mg Bran
Magnesium 235mg 130mg Bran
Phosphorus 734mg 364mg Bran
Potassium 566mg 403mg Bran
Sodium 4mg 5mg Bran
Zinc 3.11mg 3.68mg Khorasan wheat
Copper 0.403mg 0.506mg Khorasan wheat
Vitamin A 0IU 10IU Khorasan wheat
Vitamin E 1.01mg 0.61mg Bran
Vitamin D 0IU IU Bran
Vitamin D 0µg µg Bran
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.566mg Bran
Vitamin B2 0.22mg 0.184mg Bran
Vitamin B3 0.934mg 6.375mg Khorasan wheat
Vitamin B5 1.494mg 0.949mg Bran
Vitamin B6 0.165mg 0.259mg Khorasan wheat
Folate 52µg µg Bran
Vitamin B12 0µg µg Bran
Vitamin K 3.2µg 1.8µg Bran
Tryptophan 0.335mg 0.13mg Bran
Threonine 0.502mg 0.442mg Bran
Isoleucine 0.668mg 0.566mg Bran
Leucine 1.374mg 1.112mg Bran
Lysine 0.76mg 0.416mg Bran
Methionine 0.335mg 0.251mg Bran
Phenylalanine 0.908mg 0.772mg Bran
Valine 0.964mg 0.687mg Bran
Histidine 0.41mg 0.379mg Bran
Cholesterol 0mg 0mg
Trans Fat g 0.005g Bran
Saturated Fat 1.328g 0.196g Khorasan wheat
Monounsaturated Fat 2.376g 0.213g Bran
Polyunsaturated fat 2.766g 0.621g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Khorasan wheat
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
36
Khorasan wheat
Mineral Summary Score
122
Bran
88
Khorasan wheat

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
87%
Khorasan wheat
Carbohydrates
66%
Bran
71%
Khorasan wheat
Fats
32%
Bran
10%
Khorasan wheat

Comparison summary

Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 1.132g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 6.39g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.