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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.
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%
Bran
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +260%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +368.5%
Contains more IronIron +300%
Contains more CopperCopper +737.9%
Contains more ZincZinc +684.9%
Contains more PhosphorusPhosphorus +326.9%
Contains more ManganeseManganese +212.4%
Contains more SeleniumSelenium +1061%
Contains less SodiumSodium -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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Bran
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +161.9%
Contains more Vitamin B2Vitamin B2 +255.9%
Contains more Vitamin B3Vitamin B3 +4579.2%
Contains more Vitamin B5Vitamin B5 +330.9%
Contains more Vitamin B6Vitamin B6 +1576%
Contains more FolateFolate +616.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Bran DV% diff.
Selenium 89.4µg 7.7µg 149%
Manganese 3.012mg 0.964mg 89%
Phosphorus 508mg 119mg 56%
Copper 0.553mg 0.066mg 54%
Vitamin B3 6.738mg 0.144mg 41%
Iron 3.52mg 0.88mg 33%
Zinc 4.16mg 0.53mg 33%
Vitamin B6 0.419mg 0.025mg 30%
Magnesium 144mg 40mg 25%
Vitamin B1 0.419mg 0.16mg 22%
Protein 13.68g 3.21g 21%
Carbs 71.13g 11.44g 20%
Calories 339kcal 40kcal 15%
Vitamin B5 0.935mg 0.217mg 14%
Fiber 2.6g 10%
Potassium 431mg 92mg 10%
Folate 43µg 6µg 9%
Vitamin B2 0.121mg 0.034mg 7%
Polyunsaturated fat 0.978g 0.339g 4%
Calcium 34mg 10mg 2%
Fats 2.47g 0.86g 2%
Saturated fat 0.454g 0.163g 1%
Net carbs 71.13g 8.84g N/A
Sodium 2mg 1mg 0%
Monounsaturated fat 0.344g 0.291g 0%
Tryptophan 0.176mg 0.057mg 0%
Threonine 0.366mg 0.086mg 0%
Isoleucine 0.533mg 0.114mg 0%
Leucine 0.934mg 0.235mg 0%
Lysine 0.303mg 0.13mg 0%
Methionine 0.221mg 0.057mg 0%
Phenylalanine 0.681mg 0.155mg 0%
Valine 0.594mg 0.165mg 0%
Histidine 0.322mg 0.07mg 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
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +326.2%
Contains more FatsFats +187.2%
Contains more CarbsCarbs +521.8%
Contains more OtherOther +263.3%
Contains more WaterWater +667.8%

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
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +18.2%
Contains more Poly. FatPolyunsaturated fat +188.5%
Contains less Sat. FatSaturated fat -64.1%

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.