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  6. Bran vs. Flour

Bran vs. Flour — In-Depth Nutrition Comparison

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The main differences between Bran and Flour

  • Bran has more Manganese, Phosphorus, Fiber, Magnesium, Vitamin B1, Copper, Zinc, and Vitamin B5, however, Flour has more Folate, and Vitamin B3.
  • Daily need coverage for Manganese from Bran is 215% higher.
  • Flour has 11 times less Magnesium than Bran. Bran has 235mg of Magnesium, while Flour has 22mg.

Food types used in this article are Oat bran, raw 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
9
:
1
Flour
Flour
Contains more Calcium +286.7%
Contains more Iron +16.6%
Contains more Magnesium +968.2%
Contains more Phosphorus +579.6%
Contains more Potassium +429%
Contains more Zinc +344.3%
Contains more Copper +179.9%
Contains more Manganese +725.5%
Contains more Selenium +33.3%
Contains less Sodium -50%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +286.7%
Contains more Iron +16.6%
Contains more Magnesium +968.2%
Contains more Phosphorus +579.6%
Contains more Potassium +429%
Contains more Zinc +344.3%
Contains more Copper +179.9%
Contains more Manganese +725.5%
Contains more Selenium +33.3%
Contains less Sodium -50%

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
5
:
3
Flour
Flour
Contains more Vitamin E +1583.3%
Contains more Vitamin B1 +49%
Contains more Vitamin B5 +241.1%
Contains more Vitamin B6 +275%
Contains more Vitamin K +966.7%
Contains more Vitamin B2 +124.5%
Contains more Vitamin B3 +532.1%
Contains more Folate +251.9%
Bran
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%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin E +1583.3%
Contains more Vitamin B1 +49%
Contains more Vitamin B5 +241.1%
Contains more Vitamin B6 +275%
Contains more Vitamin K +966.7%
Contains more Vitamin B2 +124.5%
Contains more Vitamin B3 +532.1%
Contains more Folate +251.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
:
2
Flour
Flour
Contains more Protein +67.5%
Contains more Fats +617.3%
Contains more Other +530.4%
Contains more Carbs +15.2%
Contains more Water +82%
Bran
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Flour
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 Protein +67.5%
Contains more Fats +617.3%
Contains more Other +530.4%
Contains more Carbs +15.2%
Contains more Water +82%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +2631%
Contains more Polyunsaturated fat +569.7%
Contains less Saturated Fat -88.3%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +2631%
Contains more Polyunsaturated fat +569.7%
Contains less Saturated Fat -88.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Flour
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Flour Opinion
Net carbs 50.82g 73.61g Flour
Protein 17.3g 10.33g Bran
Fats 7.03g 0.98g Bran
Carbs 66.22g 76.31g Flour
Calories 246kcal 364kcal Flour
Sugar 1.45g 0.27g Flour
Fiber 15.4g 2.7g Bran
Calcium 58mg 15mg Bran
Iron 5.41mg 4.64mg Bran
Magnesium 235mg 22mg Bran
Phosphorus 734mg 108mg Bran
Potassium 566mg 107mg Bran
Sodium 4mg 2mg Flour
Zinc 3.11mg 0.7mg Bran
Copper 0.403mg 0.144mg Bran
Manganese 5.63mg 0.682mg Bran
Selenium 45.2µg 33.9µg Bran
Vitamin E 1.01mg 0.06mg Bran
Vitamin B1 1.17mg 0.785mg Bran
Vitamin B2 0.22mg 0.494mg Flour
Vitamin B3 0.934mg 5.904mg Flour
Vitamin B5 1.494mg 0.438mg Bran
Vitamin B6 0.165mg 0.044mg Bran
Folate 52µg 183µg Flour
Vitamin K 3.2µg 0.3µg Bran
Tryptophan 0.335mg 0.127mg Bran
Threonine 0.502mg 0.281mg Bran
Isoleucine 0.668mg 0.357mg Bran
Leucine 1.374mg 0.71mg Bran
Lysine 0.76mg 0.228mg Bran
Methionine 0.335mg 0.183mg Bran
Phenylalanine 0.908mg 0.52mg Bran
Valine 0.964mg 0.415mg Bran
Histidine 0.41mg 0.23mg Bran
Saturated Fat 1.328g 0.155g Flour
Monounsaturated Fat 2.376g 0.087g Bran
Polyunsaturated fat 2.766g 0.413g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Bran
50%
Flour
Minerals Daily Need Coverage Score
195%
Bran
59%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.173g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 16)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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/168872/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.