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Wheat vs. Bran cereal — In-Depth Nutrition Comparison

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Significant differences between wheat and bran cereal

  • The amount of vitamin B6, vitamin B12, folate, manganese, vitamin B2, iron, vitamin B1, phosphorus, fiber, and zinc in bran cereal is higher than in wheat.
  • Bran cereal covers your daily vitamin B6 needs 918% more than wheat.
  • Bran cereal has a higher glycemic index. The glycemic index of bran cereal is 63, while the glycemic index of wheat is 50.

Specific food types used in this comparison are Wheat, KAMUT khorasan, cooked and Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original.

Infographic

Wheat vs Bran cereal 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.
Wheat
Wheat
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 259% 117% 90% 660% 347% 338% 493% 34% 967% 51%
Contains less SodiumSodium -96.9%
Contains more SeleniumSelenium +239.4%
Contains more MagnesiumMagnesium +654.2%
Contains more CalciumCalcium +4222.2%
Contains more PotassiumPotassium +522%
Contains more IronIron +900%
Contains more CopperCopper +402.4%
Contains more ZincZinc +573.9%
Contains more PhosphorusPhosphorus +682.3%
Contains more ManganeseManganese +619.4%

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.
Wheat
Wheat
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 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 67% 174% 24% 65% 568% 625% 278% 64% 2769% 2350% 13% 983% 27%
Contains more Vitamin EVitamin E +395.8%
Contains more Vitamin B1Vitamin B1 +2289.5%
Contains more Vitamin B2Vitamin B2 +8933.3%
Contains more Vitamin B3Vitamin B3 +542.1%
Contains more Vitamin B6Vitamin B6 +17042.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +11809.1%

All nutrients comparison - raw data values

Nutrient Wheat Bran cereal DV% diff.
Vitamin B6 0.07mg 12mg 918%
Vitamin B12 0µg 18.8µg 783%
Folate 11µg 1310µg 325%
Manganese 1.03mg 7.41mg 277%
Vitamin B2 0.03mg 2.71mg 206%
Iron 1.76mg 17.6mg 198%
Vitamin B1 0.095mg 2.27mg 181%
Phosphorus 147mg 1150mg 143%
Fiber 4.3g 29.3g 100%
Zinc 1.84mg 12.4mg 96%
Copper 0.207mg 1.04mg 93%
Vitamin B3 2.305mg 14.8mg 78%
Magnesium 48mg 362mg 75%
Vitamin A 522µg 58%
Selenium 31.9µg 9.4µg 41%
Calcium 9mg 389mg 38%
Potassium 164mg 1020mg 25%
Vitamin D 4.3µg 22%
Vitamin C 20mg 22%
Vitamin D 170IU 21%
Vitamin B5 1.06mg 21%
Carbs 27.6g 74.24g 16%
Protein 5.71g 13.14g 15%
Polyunsaturated fat 0.243g 2g 12%
Sodium 8mg 258mg 11%
Starch 21.8g 9%
Choline 49.4mg 9%
Calories 132kcal 259kcal 6%
Vitamin E 0.24mg 1.19mg 6%
Fats 0.83g 4.9g 6%
Saturated fat 0.077g 1.1g 5%
Vitamin K 5.2µg 4%
Monounsaturated fat 0.084g 0.89g 2%
Net carbs 23.3g 44.94g N/A
Sugar 3.07g 15.69g N/A
Trans fat 0.002g 0g N/A
Tryptophan 0.051mg 0.22mg 0%
Threonine 0.172mg 0.38mg 0%
Isoleucine 0.22mg 0.35mg 0%
Leucine 0.432mg 0.7mg 0%
Lysine 0.161mg 0.35mg 0%
Methionine 0.097mg 0.17mg 0%
Phenylalanine 0.3mg 0.48mg 0%
Valine 0.267mg 0.52mg 0%
Histidine 0.147mg 0.28mg 0%
Fructose 0.36g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
13% 5% 74% 2% 6%
Protein: 13.14 g
Fats: 4.9 g
Carbs: 74.24 g
Water: 2.12 g
Other: 5.6 g
Contains more WaterWater +2974.5%
Contains more ProteinProtein +130.1%
Contains more FatsFats +490.4%
Contains more CarbsCarbs +169%
Contains more OtherOther +723.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
28% 22% 50%
Saturated fat: Sat. Fat 1.1 g
Monounsaturated fat: Mono. Fat 0.89 g
Polyunsaturated fat: Poly. Fat 2 g
Contains less Sat. FatSaturated fat -93%
Contains more Mono. FatMonounsaturated fat +959.5%
Contains more Poly. FatPolyunsaturated fat +723%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.