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Khorasan wheat vs Bran - In-Depth Nutrition Comparison

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Differences between Khorasan wheat and Bran

  • Khorasan wheat has more Selenium, Vitamin B3, and Copper, while Bran has more Manganese, Phosphorus, Vitamin B1, Magnesium, Iron, Fiber, and Vitamin B5.
  • Bran's daily need coverage for Manganese is 126% higher.
  • Bran contains 7 times less Vitamin B3 than Khorasan wheat. Khorasan wheat contains 6.375mg of Vitamin B3, while Bran contains 0.934mg.

The food types used in this comparison are Wheat, KAMUT khorasan, uncooked and Oat bran, raw.

Infographic

Khorasan 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
Contains more Zinc +18.3%
Contains more Copper +25.6%
Contains more Calcium +163.6%
Contains more Iron +43.5%
Contains more Magnesium +80.8%
Contains more Phosphorus +101.6%
Contains more Potassium +40.4%
Contains less Sodium -20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 142% 93% 156% 36% 1% 101% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Zinc +18.3%
Contains more Copper +25.6%
Contains more Calcium +163.6%
Contains more Iron +43.5%
Contains more Magnesium +80.8%
Contains more Phosphorus +101.6%
Contains more Potassium +40.4%
Contains less Sodium -20%

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
:
8
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B3 +582.5%
Contains more Vitamin B6 +57%
Contains more Vitamin E +65.6%
Contains more Vitamin B1 +106.7%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B5 +57.4%
Contains more Vitamin K +77.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
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 A +∞%
Contains more Vitamin B3 +582.5%
Contains more Vitamin B6 +57%
Contains more Vitamin E +65.6%
Contains more Vitamin B1 +106.7%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B5 +57.4%
Contains more Vitamin K +77.8%

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.
Khorasan wheat Bran
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Bran Opinion
Net carbs 59.48g 50.82g Khorasan wheat
Protein 14.54g 17.3g Bran
Fats 2.13g 7.03g Bran
Carbs 70.58g 66.22g Khorasan wheat
Calories 337kcal 246kcal Khorasan wheat
Starch 52.41g g Khorasan wheat
Fructose 0.11g g Khorasan wheat
Sugar 7.84g 1.45g Bran
Fiber 11.1g 15.4g Bran
Calcium 22mg 58mg Bran
Iron 3.77mg 5.41mg Bran
Magnesium 130mg 235mg Bran
Phosphorus 364mg 734mg Bran
Potassium 403mg 566mg Bran
Sodium 5mg 4mg Bran
Zinc 3.68mg 3.11mg Khorasan wheat
Copper 0.506mg 0.403mg Khorasan wheat
Vitamin A 10IU 0IU Khorasan wheat
Vitamin E 0.61mg 1.01mg Bran
Vitamin D IU 0IU Bran
Vitamin D µg 0µg Bran
Vitamin C 0mg 0mg
Vitamin B1 0.566mg 1.17mg Bran
Vitamin B2 0.184mg 0.22mg Bran
Vitamin B3 6.375mg 0.934mg Khorasan wheat
Vitamin B5 0.949mg 1.494mg Bran
Vitamin B6 0.259mg 0.165mg Khorasan wheat
Folate µg 52µg Bran
Vitamin B12 µg 0µg Bran
Vitamin K 1.8µg 3.2µg Bran
Tryptophan 0.13mg 0.335mg Bran
Threonine 0.442mg 0.502mg Bran
Isoleucine 0.566mg 0.668mg Bran
Leucine 1.112mg 1.374mg Bran
Lysine 0.416mg 0.76mg Bran
Methionine 0.251mg 0.335mg Bran
Phenylalanine 0.772mg 0.908mg Bran
Valine 0.687mg 0.964mg Bran
Histidine 0.379mg 0.41mg Bran
Cholesterol 0mg 0mg
Trans Fat 0.005g g Bran
Saturated Fat 0.196g 1.328g Khorasan wheat
Monounsaturated Fat 0.213g 2.376g Bran
Polyunsaturated fat 0.621g 2.766g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Khorasan wheat
46
Bran
Mineral Summary Score
88
Khorasan wheat
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
87%
Khorasan wheat
104%
Bran
Carbohydrates
71%
Khorasan wheat
66%
Bran
Fats
10%
Khorasan wheat
32%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 1.132g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 6.39g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.