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  6. Wheat vs. Bran

Wheat vs. Bran — In-Depth Nutrition Comparison

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Significant differences between Wheat and Bran

  • The amount of Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Zinc, Iron, Vitamin B6, Magnesium, and Vitamin B1 in Wheat is higher than in Bran.
  • Wheat covers your daily Selenium needs 149% more than Bran.
  • Bran has 47 times less Vitamin B3 than Wheat . Wheat has 6.738mg of Vitamin B3, while Bran has 0.144mg.

Specific food types used in this comparison are Wheat, durum and Oat bran, cooked.

Infographic

Wheat vs Bran 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.
Wheat
Wheat
9
:
1
Bran
Bran
Contains more Calcium +240%
Contains more Iron +300%
Contains more Magnesium +260%
Contains more Phosphorus +326.9%
Contains more Potassium +368.5%
Contains more Zinc +684.9%
Contains more Copper +737.9%
Contains more Manganese +212.4%
Contains more Selenium +1061%
Contains less Sodium -50%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +240%
Contains more Iron +300%
Contains more Magnesium +260%
Contains more Phosphorus +326.9%
Contains more Potassium +368.5%
Contains more Zinc +684.9%
Contains more Copper +737.9%
Contains more Manganese +212.4%
Contains more Selenium +1061%
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.
Wheat
Wheat
6
:
0
Bran
Bran
Contains more Vitamin B1 +161.9%
Contains more Vitamin B2 +255.9%
Contains more Vitamin B3 +4579.2%
Contains more Vitamin B5 +330.9%
Contains more Vitamin B6 +1576%
Contains more Folate +616.7%
Wheat
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% 105% 28% 127% 57% 97% 33% 0% 0%
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%
Contains more Vitamin B1 +161.9%
Contains more Vitamin B2 +255.9%
Contains more Vitamin B3 +4579.2%
Contains more Vitamin B5 +330.9%
Contains more Vitamin B6 +1576%
Contains more Folate +616.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Bran
Bran
Contains more Protein +326.2%
Contains more Fats +187.2%
Contains more Carbs +521.8%
Contains more Other +263.3%
Contains more Water +667.8%
Wheat
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
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +326.2%
Contains more Fats +187.2%
Contains more Carbs +521.8%
Contains more Other +263.3%
Contains more Water +667.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +18.2%
Contains more Polyunsaturated fat +188.5%
Contains less Saturated Fat -64.1%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +18.2%
Contains more Polyunsaturated fat +188.5%
Contains less Saturated Fat -64.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bran Opinion
Net carbs 71.13g 8.84g Wheat
Protein 13.68g 3.21g Wheat
Fats 2.47g 0.86g Wheat
Carbs 71.13g 11.44g Wheat
Calories 339kcal 40kcal Wheat
Fiber 2.6g Bran
Calcium 34mg 10mg Wheat
Iron 3.52mg 0.88mg Wheat
Magnesium 144mg 40mg Wheat
Phosphorus 508mg 119mg Wheat
Potassium 431mg 92mg Wheat
Sodium 2mg 1mg Bran
Zinc 4.16mg 0.53mg Wheat
Copper 0.553mg 0.066mg Wheat
Manganese 3.012mg 0.964mg Wheat
Selenium 89.4µg 7.7µg Wheat
Vitamin B1 0.419mg 0.16mg Wheat
Vitamin B2 0.121mg 0.034mg Wheat
Vitamin B3 6.738mg 0.144mg Wheat
Vitamin B5 0.935mg 0.217mg Wheat
Vitamin B6 0.419mg 0.025mg Wheat
Folate 43µg 6µg Wheat
Tryptophan 0.176mg 0.057mg Wheat
Threonine 0.366mg 0.086mg Wheat
Isoleucine 0.533mg 0.114mg Wheat
Leucine 0.934mg 0.235mg Wheat
Lysine 0.303mg 0.13mg Wheat
Methionine 0.221mg 0.057mg Wheat
Phenylalanine 0.681mg 0.155mg Wheat
Valine 0.594mg 0.165mg Wheat
Histidine 0.322mg 0.07mg Wheat
Saturated Fat 0.454g 0.163g Bran
Monounsaturated Fat 0.344g 0.291g Wheat
Polyunsaturated fat 0.978g 0.339g Wheat

Which food is preferable for your diet?

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

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
37%
Wheat
6%
Bran
Minerals Daily Need Coverage Score
168%
Wheat
33%
Bran

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.291g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.