Wheat vs Bran - In-Depth Nutrition Comparison
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How are Wheat and Bran different?
- Wheat is higher in Selenium, Vitamin B3, Vitamin B6, and Copper, however Bran is richer in Manganese, Vitamin B1, Phosphorus, Iron, Magnesium, and Vitamin B5.
- Daily need coverage for Manganese from Bran is 114% higher.
- Wheat contains 7 times more Vitamin B3 than Bran. While Wheat contains 6.738mg of Vitamin B3, Bran contains only 0.934mg.
Wheat, durum and Oat bran, raw are the varieties used in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
less
Sodium
-50%
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Zinc
+33.8%
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Copper
+37.2%
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Calcium
+70.6%
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Iron
+53.7%
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Magnesium
+63.2%
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Phosphorus
+44.5%
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Potassium
+31.3%
Contains
less
Sodium
-50%
Contains
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Zinc
+33.8%
Contains
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Copper
+37.2%
Contains
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Calcium
+70.6%
Contains
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Iron
+53.7%
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Magnesium
+63.2%
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Phosphorus
+44.5%
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Potassium
+31.3%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin B3
+621.4%
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Vitamin B6
+153.9%
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Vitamin B1
+179.2%
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Vitamin B2
+81.8%
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Vitamin B5
+59.8%
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Folate
+20.9%
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Vitamin B3
+621.4%
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Vitamin B6
+153.9%
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Vitamin B1
+179.2%
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Vitamin B2
+81.8%
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Vitamin B5
+59.8%
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Folate
+20.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+67%
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Protein
+26.5%
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Fats
+184.6%
Contains
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Other
+62.9%
Equal in Carbs - 66.22
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Water
+67%
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Protein
+26.5%
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Fats
+184.6%
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Other
+62.9%
Equal in Carbs - 66.22
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-65.8%
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Monounsaturated Fat
+590.7%
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Polyunsaturated fat
+182.8%
Contains
less
Saturated Fat
-65.8%
Contains
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Monounsaturated Fat
+590.7%
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Polyunsaturated fat
+182.8%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in price |
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Rich in minerals |
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Rich in vitamins |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 71.13g | 50.82g |
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Protein | 13.68g | 17.3g |
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Fats | 2.47g | 7.03g |
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Carbs | 71.13g | 66.22g |
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Calories | 339kcal | 246kcal |
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Sugar | 1.45g |
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Fiber | 15.4g |
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Calcium | 34mg | 58mg |
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Iron | 3.52mg | 5.41mg |
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Magnesium | 144mg | 235mg |
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Phosphorus | 508mg | 734mg |
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Potassium | 431mg | 566mg |
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Sodium | 2mg | 4mg |
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Zinc | 4.16mg | 3.11mg |
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Copper | 0.553mg | 0.403mg |
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Vitamin E | 1.01mg |
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Vitamin B1 | 0.419mg | 1.17mg |
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Vitamin B2 | 0.121mg | 0.22mg |
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Vitamin B3 | 6.738mg | 0.934mg |
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Vitamin B5 | 0.935mg | 1.494mg |
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Vitamin B6 | 0.419mg | 0.165mg |
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Folate | 43µg | 52µg |
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Vitamin K | 3.2µg |
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Tryptophan | 0.176mg | 0.335mg |
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Threonine | 0.366mg | 0.502mg |
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Isoleucine | 0.533mg | 0.668mg |
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Leucine | 0.934mg | 1.374mg |
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Lysine | 0.303mg | 0.76mg |
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Methionine | 0.221mg | 0.335mg |
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Phenylalanine | 0.681mg | 0.908mg |
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Valine | 0.594mg | 0.964mg |
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Histidine | 0.322mg | 0.41mg |
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Saturated Fat | 0.454g | 1.328g |
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Monounsaturated Fat | 0.344g | 2.376g |
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Polyunsaturated fat | 0.978g | 2.766g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
37%

46%

Minerals Daily Need Coverage Score
100%

122%

Comparison summary
Which food is lower in Sugar?

Wheat is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?

Wheat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?

Wheat is lower in Saturated Fat (difference - 0.874g)
Which food is lower in glycemic index?

Wheat is lower in glycemic index (difference - 6)
Which food is cheaper?

Bran is cheaper (difference - $0.4)
Which food is richer in minerals?

Bran is relatively richer in minerals
Which food is richer in vitamins?

Bran is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)