Wheat vs. Bran — In-Depth Nutrition Comparison
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Summary of differences between wheat and bran
- Wheat has more selenium, copper, vitamin B3, zinc, iron, and fiber; however, bran is higher in vitamin B1.
- Wheat covers your daily need for selenium, 44% more than bran.
- Wheat has 16 times more vitamin B3 than bran. While wheat has 2.305mg of vitamin B3, bran has only 0.144mg.
These are the specific foods used in this comparison Wheat, KAMUT khorasan, cooked and Oat bran, cooked.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +20% |
| Contains more PotassiumPotassium | +78.3% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +213.6% |
| Contains more ZincZinc | +247.2% |
| Contains more PhosphorusPhosphorus | +23.5% |
| Contains more SeleniumSelenium | +314.3% |
| Contains more CalciumCalcium | +11.1% |
| Contains less SodiumSodium | -87.5% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +1500.7% |
| Contains more Vitamin B6Vitamin B6 | +180% |
| Contains more FolateFolate | +83.3% |
| Contains more Vitamin B1Vitamin B1 | +68.4% |
| Contains more Vitamin B2Vitamin B2 | +13.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +77.9% |
| Contains more CarbsCarbs | +141.3% |
| Contains more OtherOther | +38.8% |
| Contains more WaterWater | +28.9% |
~equal in
Fats
~0.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -52.8% |
| Contains more Mono. FatMonounsaturated fat | +246.4% |
| Contains more Poly. FatPolyunsaturated fat | +39.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 31.9µg | 7.7µg | 44% |
| Copper | 0.207mg | 0.066mg | 16% |
| Vitamin B3 | 2.305mg | 0.144mg | 14% |
| Zinc | 1.84mg | 0.53mg | 12% |
| Iron | 1.76mg | 0.88mg | 11% |
| Fiber | 4.3g | 2.6g | 7% |
| Calories | 132kcal | 40kcal | 5% |
| Protein | 5.71g | 3.21g | 5% |
| Vitamin B1 | 0.095mg | 0.16mg | 5% |
| Carbs | 27.6g | 11.44g | 5% |
| Phosphorus | 147mg | 119mg | 4% |
| Vitamin B5 | 0.217mg | 4% | |
| Manganese | 1.03mg | 0.964mg | 3% |
| Vitamin B6 | 0.07mg | 0.025mg | 3% |
| Potassium | 164mg | 92mg | 2% |
| Magnesium | 48mg | 40mg | 2% |
| Vitamin E | 0.24mg | 2% | |
| Folate | 11µg | 6µg | 1% |
| Polyunsaturated fat | 0.243g | 0.339g | 1% |
| Monounsaturated fat | 0.084g | 0.291g | 1% |
| Fats | 0.83g | 0.86g | 0% |
| Net carbs | 23.3g | 8.84g | N/A |
| Calcium | 9mg | 10mg | 0% |
| Sugar | 3.07g | N/A | |
| Sodium | 8mg | 1mg | 0% |
| Vitamin B2 | 0.03mg | 0.034mg | 0% |
| Trans fat | 0.002g | N/A | |
| Saturated fat | 0.077g | 0.163g | 0% |
| Tryptophan | 0.051mg | 0.057mg | 0% |
| Threonine | 0.172mg | 0.086mg | 0% |
| Isoleucine | 0.22mg | 0.114mg | 0% |
| Leucine | 0.432mg | 0.235mg | 0% |
| Lysine | 0.161mg | 0.13mg | 0% |
| Methionine | 0.097mg | 0.057mg | 0% |
| Phenylalanine | 0.3mg | 0.155mg | 0% |
| Valine | 0.267mg | 0.165mg | 0% |
| Histidine | 0.147mg | 0.07mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
6%
Minerals Daily Need Coverage Score
61%
33%
Comparison summary
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 0.086g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 7mg)
Which food is cheaper?
Bran is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.