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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 of 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

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.
Wheat
Wheat
8
:
2
Bran
Bran
Contains more Iron +100%
Contains more Magnesium +20%
Contains more Phosphorus +23.5%
Contains more Potassium +78.3%
Contains more Zinc +247.2%
Contains more Copper +213.6%
Contains more Selenium +314.3%
Contains more Calcium +11.1%
Contains less Sodium -87.5%
Equal in Manganese - 0.964
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Iron +100%
Contains more Magnesium +20%
Contains more Phosphorus +23.5%
Contains more Potassium +78.3%
Contains more Zinc +247.2%
Contains more Copper +213.6%
Contains more Selenium +314.3%
Contains more Calcium +11.1%
Contains less Sodium -87.5%
Equal in Manganese - 0.964

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
5
:
5
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B3 +1500.7%
Contains more Vitamin B6 +180%
Contains more Folate +83.3%
Contains more Vitamin B1 +68.4%
Contains more Vitamin B2 +13.3%
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% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
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% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +1500.7%
Contains more Vitamin B6 +180%
Contains more Folate +83.3%
Contains more Vitamin B1 +68.4%
Contains more Vitamin B2 +13.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
:
2
Bran
Bran
Contains more Protein +77.9%
Contains more Carbs +141.3%
Contains more Other +38.8%
Contains more Water +28.9%
Equal in Fats - 0.86
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Bran
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 +77.9%
Contains more Carbs +141.3%
Contains more Other +38.8%
Contains more Water +28.9%
Equal in Fats - 0.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Bran
Bran
Contains less Saturated Fat -52.8%
Contains more Monounsaturated Fat +246.4%
Contains more Polyunsaturated fat +39.5%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -52.8%
Contains more Monounsaturated Fat +246.4%
Contains more Polyunsaturated 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.
Wheat Bran
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Bran Opinion
Net carbs 23.3g 8.84g Wheat
Protein 5.71g 3.21g Wheat
Fats 0.83g 0.86g Bran
Carbs 27.6g 11.44g Wheat
Calories 132kcal 40kcal Wheat
Sugar 3.07g Bran
Fiber 4.3g 2.6g Wheat
Calcium 9mg 10mg Bran
Iron 1.76mg 0.88mg Wheat
Magnesium 48mg 40mg Wheat
Phosphorus 147mg 119mg Wheat
Potassium 164mg 92mg Wheat
Sodium 8mg 1mg Bran
Zinc 1.84mg 0.53mg Wheat
Copper 0.207mg 0.066mg Wheat
Manganese 1.03mg 0.964mg Wheat
Selenium 31.9µg 7.7µg Wheat
Vitamin A 4IU 0IU Wheat
Vitamin E 0.24mg Wheat
Vitamin B1 0.095mg 0.16mg Bran
Vitamin B2 0.03mg 0.034mg Bran
Vitamin B3 2.305mg 0.144mg Wheat
Vitamin B5 0.217mg Bran
Vitamin B6 0.07mg 0.025mg Wheat
Folate 11µg 6µg Wheat
Tryptophan 0.051mg 0.057mg Bran
Threonine 0.172mg 0.086mg Wheat
Isoleucine 0.22mg 0.114mg Wheat
Leucine 0.432mg 0.235mg Wheat
Lysine 0.161mg 0.13mg Wheat
Methionine 0.097mg 0.057mg Wheat
Phenylalanine 0.3mg 0.155mg Wheat
Valine 0.267mg 0.165mg Wheat
Histidine 0.147mg 0.07mg Wheat
Trans Fat 0.002g Bran
Saturated Fat 0.077g 0.163g Wheat
Monounsaturated Fat 0.084g 0.291g Bran
Polyunsaturated fat 0.243g 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
9%
Wheat
6%
Bran
Minerals Daily Need Coverage Score
61%
Wheat
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.086g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 3.07g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 7mg)
Which food is cheaper?
Bran
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.

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
  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.