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Bran vs. Flour — In-Depth Nutrition Comparison

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A recap on differences between bran and flour

  • Bran has more manganese; however, flour is higher in vitamin B1, selenium, iron, folate, vitamin B3, vitamin B2, and copper.
  • Flour covers your daily vitamin B1 needs 52% more than bran.
  • Flour contains 2 times less magnesium than bran. Bran contains 40mg of magnesium, while flour contains 22mg.
  • The glycemic index of flour is higher.

Food varieties used in this article are Oat bran, cooked and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Bran vs Flour 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
3
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%
Flour
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +81.8%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +41.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +16.3%
Contains more IronIron +427.3%
Contains more CopperCopper +118.2%
Contains more ZincZinc +32.1%
Contains more SeleniumSelenium +340.3%
~equal in Phosphorus ~108mg

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
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Flour
Flour
9
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin B1Vitamin B1 +390.6%
Contains more Vitamin B2Vitamin B2 +1352.9%
Contains more Vitamin B3Vitamin B3 +4000%
Contains more Vitamin B5Vitamin B5 +101.8%
Contains more Vitamin B6Vitamin B6 +76%
Contains more FolateFolate +2950%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Flour DV% diff.
Vitamin B1 0.16mg 0.785mg 52%
Selenium 7.7µg 33.9µg 48%
Iron 0.88mg 4.64mg 47%
Folate 6µg 183µg 44%
Vitamin B3 0.144mg 5.904mg 36%
Vitamin B2 0.034mg 0.494mg 35%
Carbs 11.44g 76.31g 22%
Calories 40kcal 364kcal 16%
Protein 3.21g 10.33g 14%
Manganese 0.964mg 0.682mg 12%
Copper 0.066mg 0.144mg 9%
Magnesium 40mg 22mg 4%
Vitamin B5 0.217mg 0.438mg 4%
Choline 10.4mg 2%
Zinc 0.53mg 0.7mg 2%
Phosphorus 119mg 108mg 2%
Vitamin B6 0.025mg 0.044mg 1%
Calcium 10mg 15mg 1%
Monounsaturated fat 0.291g 0.087g 1%
Fats 0.86g 0.98g 0%
Net carbs 8.84g 73.61g N/A
Potassium 92mg 107mg 0%
Sugar 0.27g N/A
Fiber 2.6g 2.7g 0%
Sodium 1mg 2mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.163g 0.155g 0%
Polyunsaturated fat 0.339g 0.413g 0%
Tryptophan 0.057mg 0.127mg 0%
Threonine 0.086mg 0.281mg 0%
Isoleucine 0.114mg 0.357mg 0%
Leucine 0.235mg 0.71mg 0%
Lysine 0.13mg 0.228mg 0%
Methionine 0.057mg 0.183mg 0%
Phenylalanine 0.155mg 0.52mg 0%
Valine 0.165mg 0.415mg 0%
Histidine 0.07mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +604.7%
Contains more ProteinProtein +221.8%
Contains more FatsFats +14%
Contains more CarbsCarbs +567%
~equal in Other ~0.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +234.5%
Contains more Poly. FatPolyunsaturated fat +21.8%
~equal in Saturated fat ~0.155g

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.