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Wheat vs. Bran raw — In-Depth Nutrition Comparison

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How are wheat and bran raw different?

  • Wheat is higher in selenium, vitamin B3, vitamin B6, and copper; however, bran raw is richer in manganese, vitamin B1, phosphorus, iron, magnesium, and vitamin B5.
  • Daily need coverage for manganese for bran raw is 114% higher.
  • Wheat contains 7 times more vitamin B3 than bran raw. While wheat contains 6.738mg of vitamin B3, bran raw contains only 0.934mg.

Wheat, durum and Oat bran, raw are the varieties used in this article.

Infographic

Wheat vs Bran raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CopperCopper +37.2%
Contains more ZincZinc +33.8%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +97.8%
Contains more MagnesiumMagnesium +63.2%
Contains more CalciumCalcium +70.6%
Contains more PotassiumPotassium +31.3%
Contains more IronIron +53.7%
Contains more PhosphorusPhosphorus +44.5%
Contains more ManganeseManganese +86.9%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin B3Vitamin B3 +621.4%
Contains more Vitamin B6Vitamin B6 +153.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +179.2%
Contains more Vitamin B2Vitamin B2 +81.8%
Contains more Vitamin B5Vitamin B5 +59.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bran raw DV% diff.
Manganese 3.012mg 5.63mg 114%
Selenium 89.4µg 45.2µg 80%
Vitamin B1 0.419mg 1.17mg 63%
Fiber 15.4g 62%
Vitamin B3 6.738mg 0.934mg 36%
Phosphorus 508mg 734mg 32%
Iron 3.52mg 5.41mg 24%
Magnesium 144mg 235mg 22%
Vitamin B6 0.419mg 0.165mg 20%
Copper 0.553mg 0.403mg 17%
Polyunsaturated fat 0.978g 2.766g 12%
Vitamin B5 0.935mg 1.494mg 11%
Zinc 4.16mg 3.11mg 10%
Vitamin B2 0.121mg 0.22mg 8%
Protein 13.68g 17.3g 7%
Fats 2.47g 7.03g 7%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Calories 339kcal 246kcal 5%
Monounsaturated fat 0.344g 2.376g 5%
Potassium 431mg 566mg 4%
Saturated fat 0.454g 1.328g 4%
Vitamin K 3.2µg 3%
Carbs 71.13g 66.22g 2%
Calcium 34mg 58mg 2%
Folate 43µg 52µg 2%
Protein per 100 calories 4g 7g N/A
Calories per 10 g protein 248kcal 142kcal N/A
Weight per 100 calories 29g 41g N/A
Unsaturated / Saturated Fat ratio 2.9 3.9 N/A
Net carbs 71.13g 50.82g N/A
Sugar 1.45g N/A
Sodium 2mg 4mg 0%
Tryptophan 0.176mg 0.335mg 0%
Threonine 0.366mg 0.502mg 0%
Isoleucine 0.533mg 0.668mg 0%
Leucine 0.934mg 1.374mg 0%
Lysine 0.303mg 0.76mg 0%
Methionine 0.221mg 0.335mg 0%
Phenylalanine 0.681mg 0.908mg 0%
Valine 0.594mg 0.964mg 0%
Histidine 0.322mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
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
Contains more WaterWater +67%
Contains more ProteinProtein +26.5%
Contains more FatsFats +184.6%
~equal in Carbs ~66.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -65.8%
Contains more Mono. FatMonounsaturated fat +590.7%
Contains more Poly. FatPolyunsaturated fat +182.8%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.