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  6. Khorasan wheat vs. Bran

Khorasan wheat vs. Bran — In-Depth Nutrition Comparison

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Important differences between khorasan wheat and bran

  • Bran has less selenium, manganese, copper, vitamin B3, iron, phosphorus, fiber, vitamin B1, zinc, and magnesium.
  • Khorasan wheat's daily need coverage for selenium is 134% more.
  • Khorasan wheat has 44 times more vitamin B3 than bran. Khorasan wheat has 6.375mg of vitamin B3, while bran has 0.144mg.
  • Bran has a higher glycemic index than khorasan wheat.

The food varieties used in the comparison are Wheat, KAMUT khorasan, uncooked and Oat bran, cooked.

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" 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Bran
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 +225%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +338%
Contains more IronIron +328.4%
Contains more CopperCopper +666.7%
Contains more ZincZinc +594.3%
Contains more PhosphorusPhosphorus +205.9%
Contains more ManganeseManganese +183.7%
Contains more SeleniumSelenium +958.4%
Contains less SodiumSodium -80%

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Bran
Bran
1
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +253.8%
Contains more Vitamin B2Vitamin B2 +441.2%
Contains more Vitamin B3Vitamin B3 +4327.1%
Contains more Vitamin B5Vitamin B5 +337.3%
Contains more Vitamin B6Vitamin B6 +936%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Bran DV% diff.
Selenium 81.5µg 7.7µg 134%
Manganese 2.735mg 0.964mg 77%
Copper 0.506mg 0.066mg 49%
Vitamin B3 6.375mg 0.144mg 39%
Iron 3.77mg 0.88mg 36%
Phosphorus 364mg 119mg 35%
Vitamin B1 0.566mg 0.16mg 34%
Fiber 11.1g 2.6g 34%
Zinc 3.68mg 0.53mg 29%
Protein 14.54g 3.21g 23%
Starch 52.41g 22%
Magnesium 130mg 40mg 21%
Carbs 70.58g 11.44g 20%
Vitamin B6 0.259mg 0.025mg 18%
Calories 337kcal 40kcal 15%
Vitamin B5 0.949mg 0.217mg 15%
Vitamin B2 0.184mg 0.034mg 12%
Potassium 403mg 92mg 9%
Choline 25.8mg 5%
Vitamin E 0.61mg 4%
Polyunsaturated fat 0.621g 0.339g 2%
Fats 2.13g 0.86g 2%
Vitamin K 1.8µg 2%
Folate 6µg 2%
Calcium 22mg 10mg 1%
Net carbs 59.48g 8.84g N/A
Sugar 7.84g N/A
Sodium 5mg 1mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.005g N/A
Saturated fat 0.196g 0.163g 0%
Monounsaturated fat 0.213g 0.291g 0%
Tryptophan 0.13mg 0.057mg 0%
Threonine 0.442mg 0.086mg 0%
Isoleucine 0.566mg 0.114mg 0%
Leucine 1.112mg 0.235mg 0%
Lysine 0.416mg 0.13mg 0%
Methionine 0.251mg 0.057mg 0%
Phenylalanine 0.772mg 0.155mg 0%
Valine 0.687mg 0.165mg 0%
Histidine 0.379mg 0.07mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Bran
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 +353%
Contains more FatsFats +147.7%
Contains more CarbsCarbs +517%
Contains more OtherOther +242.9%
Contains more WaterWater +658.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Bran
Bran
2
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 Poly. FatPolyunsaturated fat +83.2%
Contains less Sat. FatSaturated fat -16.8%
Contains more Mono. FatMonounsaturated fat +36.6%

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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. 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/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.