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

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 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% 105% 28% 127% 57% 97% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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%

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

All nutrients comparison - raw data values

Nutrient Wheat Bran Opinion
Net carbs 71.13g 50.82g Wheat
Protein 13.68g 17.3g Bran
Fats 2.47g 7.03g Bran
Carbs 71.13g 66.22g Wheat
Calories 339kcal 246kcal Wheat
Starch g g
Fructose g g
Sugar g 1.45g Wheat
Fiber g 15.4g Bran
Calcium 34mg 58mg Bran
Iron 3.52mg 5.41mg Bran
Magnesium 144mg 235mg Bran
Phosphorus 508mg 734mg Bran
Potassium 431mg 566mg Bran
Sodium 2mg 4mg Wheat
Zinc 4.16mg 3.11mg Wheat
Copper 0.553mg 0.403mg Wheat
Vitamin A 0IU 0IU
Vitamin E mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.419mg 1.17mg Bran
Vitamin B2 0.121mg 0.22mg Bran
Vitamin B3 6.738mg 0.934mg Wheat
Vitamin B5 0.935mg 1.494mg Bran
Vitamin B6 0.419mg 0.165mg Wheat
Folate 43µg 52µg Bran
Vitamin B12 0µg 0µg
Vitamin K µg 3.2µg Bran
Tryptophan 0.176mg 0.335mg Bran
Threonine 0.366mg 0.502mg Bran
Isoleucine 0.533mg 0.668mg Bran
Leucine 0.934mg 1.374mg Bran
Lysine 0.303mg 0.76mg Bran
Methionine 0.221mg 0.335mg Bran
Phenylalanine 0.681mg 0.908mg Bran
Valine 0.594mg 0.964mg Bran
Histidine 0.322mg 0.41mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.454g 1.328g Wheat
Monounsaturated Fat 0.344g 2.376g Bran
Polyunsaturated fat 0.978g 2.766g 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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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

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)

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.