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Wheat vs Bran - In-Depth Nutrition Comparison

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How are Wheat and Bran different?

  • Wheat is higher in Selenium, Vitamin B3, Vitamin B6, and Copper, however Bran is richer in Manganese, Vitamin B1, Phosphorus, Iron, Magnesium, and Vitamin B5.
  • Daily need coverage for Manganese from Bran is 114% higher.
  • Wheat contains 7 times more Vitamin B3 than Bran. While Wheat contains 6.738mg of Vitamin B3, Bran contains only 0.934mg.

Wheat, durum and Oat bran, raw are the varieties used in this article.

Infographic

Wheat vs Bran infographic
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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
Wheat
3
:
5
Bran
Contains more Copper +37.2%
Contains more Zinc +33.8%
Contains less Sodium -50%
Contains more Iron +53.7%
Contains more Calcium +70.6%
Contains more Potassium +31.3%
Contains more Magnesium +63.2%
Contains more Phosphorus +44.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Copper +37.2%
Contains more Zinc +33.8%
Contains less Sodium -50%
Contains more Iron +53.7%
Contains more Calcium +70.6%
Contains more Potassium +31.3%
Contains more Magnesium +63.2%
Contains more Phosphorus +44.5%

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
Wheat
2
:
6
Bran
Contains more Vitamin B3 +621.4%
Contains more Vitamin B6 +153.9%
Contains more Vitamin B1 +179.2%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B5 +59.8%
Contains more Folate +20.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin B3 +621.4%
Contains more Vitamin B6 +153.9%
Contains more Vitamin B1 +179.2%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B5 +59.8%
Contains more Folate +20.9%

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
37
Wheat
46
Bran
Mineral Summary Score
100
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
82%
Wheat
104%
Bran
Carbohydrates
71%
Wheat
66%
Bran
Fats
11%
Wheat
32%
Bran

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.874g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 6)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.4)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
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)

All nutrients comparison - raw data values

Nutrient Wheat Bran Opinion
Calories 339 246 Wheat
Protein 13.68 17.3 Bran
Fats 2.47 7.03 Bran
Vitamin C 0 0
Carbs 71.13 66.22 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 5.41 Bran
Calcium 34 58 Bran
Potassium 431 566 Bran
Magnesium 144 235 Bran
Sugar 1.45 Wheat
Fiber 15.4 Bran
Copper 0.553 0.403 Wheat
Zinc 4.16 3.11 Wheat
Starch
Phosphorus 508 734 Bran
Sodium 2 4 Wheat
Vitamin A 0 0
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.419 1.17 Bran
Vitamin B2 0.121 0.22 Bran
Vitamin B3 6.738 0.934 Wheat
Vitamin B5 0.935 1.494 Bran
Vitamin B6 0.419 0.165 Wheat
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folate 43 52 Bran
Trans Fat
Saturated Fat 0.454 1.328 Wheat
Monounsaturated Fat 0.344 2.376 Bran
Polyunsaturated fat 0.978 2.766 Bran
Tryptophan 0.176 0.335 Bran
Threonine 0.366 0.502 Bran
Isoleucine 0.533 0.668 Bran
Leucine 0.934 1.374 Bran
Lysine 0.303 0.76 Bran
Methionine 0.221 0.335 Bran
Phenylalanine 0.681 0.908 Bran
Valine 0.594 0.964 Bran
Histidine 0.322 0.41 Bran
Fructose

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.