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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
Wheat
3
:
5
Bran
Bran
Contains less Sodium -50%
Contains more Zinc +33.8%
Contains more Copper +37.2%
Contains more Calcium +70.6%
Contains more Iron +53.7%
Contains more Magnesium +63.2%
Contains more Phosphorus +44.5%
Contains more Potassium +31.3%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains less Sodium -50%
Contains more Zinc +33.8%
Contains more Copper +37.2%
Contains more Calcium +70.6%
Contains more Iron +53.7%
Contains more Magnesium +63.2%
Contains more Phosphorus +44.5%
Contains more 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
Wheat
Wheat
2
:
6
Bran
Bran
Contains more Vitamin B3 +621.4%
Contains more Vitamin B6 +153.9%
Contains more Vitamin B1 +179.2%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B5 +59.8%
Contains more Folate +20.9%
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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin B3 +621.4%
Contains more Vitamin B6 +153.9%
Contains more Vitamin B1 +179.2%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B5 +59.8%
Contains more Folate +20.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Bran
Bran
Contains more Water +67%
Contains more Protein +26.5%
Contains more Fats +184.6%
Contains more Other +62.9%
Equal in Carbs - 66.22
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
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 Water +67%
Contains more Protein +26.5%
Contains more Fats +184.6%
Contains more Other +62.9%
Equal in Carbs - 66.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Bran
Bran
Contains less Saturated Fat -65.8%
Contains more Monounsaturated Fat +590.7%
Contains more Polyunsaturated fat +182.8%
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: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -65.8%
Contains more Monounsaturated Fat +590.7%
Contains more 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.
Wheat Bran
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bran Opinion
Net carbs 71.13g 50.82g Wheat
Protein 13.68g 17.3g Bran
Fats 2.47g 7.03g Bran
Carbs 71.13g 66.22g Wheat
Calories 339kcal 246kcal Wheat
Sugar 1.45g Wheat
Fiber 15.4g Bran
Calcium 34mg 58mg Bran
Iron 3.52mg 5.41mg Bran
Magnesium 144mg 235mg Bran
Phosphorus 508mg 734mg Bran
Potassium 431mg 566mg Bran
Sodium 2mg 4mg Wheat
Zinc 4.16mg 3.11mg Wheat
Copper 0.553mg 0.403mg Wheat
Vitamin E 1.01mg Bran
Vitamin B1 0.419mg 1.17mg Bran
Vitamin B2 0.121mg 0.22mg Bran
Vitamin B3 6.738mg 0.934mg Wheat
Vitamin B5 0.935mg 1.494mg Bran
Vitamin B6 0.419mg 0.165mg Wheat
Folate 43µg 52µg Bran
Vitamin K 3.2µg Bran
Tryptophan 0.176mg 0.335mg Bran
Threonine 0.366mg 0.502mg Bran
Isoleucine 0.533mg 0.668mg Bran
Leucine 0.934mg 1.374mg Bran
Lysine 0.303mg 0.76mg Bran
Methionine 0.221mg 0.335mg Bran
Phenylalanine 0.681mg 0.908mg Bran
Valine 0.594mg 0.964mg Bran
Histidine 0.322mg 0.41mg Bran
Saturated Fat 0.454g 1.328g Wheat
Monounsaturated Fat 0.344g 2.376g Bran
Polyunsaturated fat 0.978g 2.766g Bran

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 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%
Wheat
46%
Bran
Minerals Daily Need Coverage Score
100%
Wheat
122%
Bran

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.874g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 6)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.4)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.