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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
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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
Contains more Iron +43.5%
Contains more Calcium +163.6%
Contains more Potassium +40.4%
Contains more Magnesium +80.8%
Contains more Phosphorus +101.6%
Contains less Sodium -20%
Contains more Copper +25.6%
Contains more Zinc +18.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 142% 7% 36% 93% 169% 101% 156% 1%
Contains more Iron +43.5%
Contains more Calcium +163.6%
Contains more Potassium +40.4%
Contains more Magnesium +80.8%
Contains more Phosphorus +101.6%
Contains less Sodium -20%
Contains more Copper +25.6%
Contains more Zinc +18.3%

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 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% 1% 13% 0% 142% 43% 120% 57% 60% 0% 5% 0%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Khorasan wheat
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 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.

All nutrients comparison - raw data values

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

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.