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  6. Khorasan wheat vs. Bran

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Khorasan wheat
Khorasan wheat
3
:
7
Bran
Bran
Contains more Zinc +18.3%
Contains more Copper +25.6%
Contains more Selenium +80.3%
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%
Contains more Manganese +105.9%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Zinc +18.3%
Contains more Copper +25.6%
Contains more Selenium +80.3%
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%
Contains more Manganese +105.9%

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.
Khorasan wheat
Khorasan wheat
3
:
8
Bran
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%
Khorasan wheat
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%
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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
2
:
3
Bran
Bran
Contains more Water +69%
Contains more Protein +19%
Contains more Fats +230%
Contains more Other +72.6%
Equal in Carbs - 66.22
Khorasan wheat
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
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 +69%
Contains more Protein +19%
Contains more Fats +230%
Contains more Other +72.6%
Equal in Carbs - 66.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Khorasan wheat
Khorasan wheat
1
:
2
Bran
Bran
Contains less Saturated Fat -85.2%
Contains more Monounsaturated Fat +1015.5%
Contains more Polyunsaturated fat +345.4%
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -85.2%
Contains more Monounsaturated Fat +1015.5%
Contains more Polyunsaturated fat +345.4%

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
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 Khorasan wheat
Fructose 0.11g 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
Manganese 2.735mg 5.63mg Bran
Selenium 81.5µg 45.2µg Khorasan wheat
Vitamin A 10IU 0IU Khorasan wheat
Vitamin A RAE 1µg 0µg Khorasan wheat
Vitamin E 0.61mg 1.01mg Bran
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 52µg 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
Trans Fat 0.005g Bran
Saturated Fat 0.196g 1.328g Khorasan wheat
Monounsaturated Fat 0.213g 2.376g Bran
Polyunsaturated fat 0.621g 2.766g Bran
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
46%
Bran
Minerals Daily Need Coverage Score
150%
Khorasan wheat
195%
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

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/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.