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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.

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.
Contains more Calcium +120%
Contains more Iron +328.4%
Contains more Magnesium +225%
Contains more Phosphorus +205.9%
Contains more Potassium +338%
Contains more Zinc +594.3%
Contains more Copper +666.7%
Contains more Manganese +183.7%
Contains more Selenium +958.4%
Contains less Sodium -80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +120%
Contains more Iron +328.4%
Contains more Magnesium +225%
Contains more Phosphorus +205.9%
Contains more Potassium +338%
Contains more Zinc +594.3%
Contains more Copper +666.7%
Contains more Manganese +183.7%
Contains more Selenium +958.4%
Contains less Sodium -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.
:
3
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B1 +253.8%
Contains more Vitamin B2 +441.2%
Contains more Vitamin B3 +4327.1%
Contains more Vitamin B5 +337.3%
Contains more Vitamin B6 +936%
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% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +253.8%
Contains more Vitamin B2 +441.2%
Contains more Vitamin B3 +4327.1%
Contains more Vitamin B5 +337.3%
Contains more Vitamin B6 +936%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +353%
Contains more Fats +147.7%
Contains more Carbs +517%
Contains more Other +242.9%
Contains more Water +658.8%
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
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +353%
Contains more Fats +147.7%
Contains more Carbs +517%
Contains more Other +242.9%
Contains more Water +658.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +83.2%
Contains less Saturated Fat -16.8%
Contains more Monounsaturated Fat +36.6%
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Polyunsaturated fat +83.2%
Contains less Saturated Fat -16.8%
Contains more Monounsaturated Fat +36.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Khorasan wheat Bran
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

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

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Khorasan wheat
6%
Bran
Minerals Daily Need Coverage Score
150%
Khorasan wheat
33%
Bran

Comparison summary

Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Khorasan wheat
Khorasan wheat is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 7.84g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.033g)
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 ($)

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.