Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Bran
  5. Compare
  6. Bran vs. Flour

Bran vs. Flour — In-Depth Nutrition Comparison

Compare

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.

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
4
:
6
Flour
Flour
Contains more Magnesium +81.8%
Contains more Phosphorus +10.2%
Contains less Sodium -50%
Contains more Manganese +41.3%
Contains more Calcium +50%
Contains more Iron +427.3%
Contains more Potassium +16.3%
Contains more Zinc +32.1%
Contains more Copper +118.2%
Contains more Selenium +340.3%
Equal in Phosphorus - 108
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Magnesium +81.8%
Contains more Phosphorus +10.2%
Contains less Sodium -50%
Contains more Manganese +41.3%
Contains more Calcium +50%
Contains more Iron +427.3%
Contains more Potassium +16.3%
Contains more Zinc +32.1%
Contains more Copper +118.2%
Contains more Selenium +340.3%
Equal in Phosphorus - 108

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
:
8
Flour
Flour
Contains more Vitamin B1 +390.6%
Contains more Vitamin B2 +1352.9%
Contains more Vitamin B3 +4000%
Contains more Vitamin B5 +101.8%
Contains more Vitamin B6 +76%
Contains more Folate +2950%
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% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
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 B1 +390.6%
Contains more Vitamin B2 +1352.9%
Contains more Vitamin B3 +4000%
Contains more Vitamin B5 +101.8%
Contains more Vitamin B6 +76%
Contains more Folate +2950%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
:
3
Flour
Flour
Contains more Water +604.7%
Contains more Protein +221.8%
Contains more Fats +14%
Contains more Carbs +567%
Equal in Other - 0.46
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 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 Water +604.7%
Contains more Protein +221.8%
Contains more Fats +14%
Contains more Carbs +567%
Equal in Other - 0.46

Fat Type Comparison

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

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
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

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

People also compare

Bran
Bran vs Oat
Oat
Bran
Bran vs Rice
Rice
Bran
Bran vs Wheat
Wheat
Flour
Flour vs Dough
Dough
Flour
Flour vs Sugar
Sugar
Flour
Flour vs Butter
Butter

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
6%
Bran
50%
Flour
Minerals Daily Need Coverage Score
33%
Bran
59%
Flour

Comparison summary

Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.008g)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.