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% |
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% |
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% |
