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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 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

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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Bran
Bran
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
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%
~equal in Manganese ~0.964mg

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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Bran
Bran
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Wheat Bran 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%
Carbs 27.6g 11.44g 5%
Vitamin B1 0.095mg 0.16mg 5%
Phosphorus 147mg 119mg 4%
Vitamin B5 0.217mg 4%
Manganese 1.03mg 0.964mg 3%
Vitamin B6 0.07mg 0.025mg 3%
Magnesium 48mg 40mg 2%
Potassium 164mg 92mg 2%
Vitamin E 0.24mg 2%
Folate 11µg 6µg 1%
Monounsaturated fat 0.084g 0.291g 1%
Polyunsaturated fat 0.243g 0.339g 1%
Protein per 100 calories 4.3g 8g N/A
Calories per 10 g protein 231kcal 125kcal N/A
Weight per 100 calories 76g 250g N/A
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
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
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
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains less Sat. FatSaturated fat -52.8%
Contains more Mono. FatMonounsaturated fat +246.4%
Contains more Poly. FatPolyunsaturated fat +39.5%

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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.