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  6. Flour vs. Bran raw

Flour vs. Bran raw — In-Depth Nutrition Comparison

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The main differences between flour and bran raw

  • Flour has more folate and vitamin B3; however, bran raw has more manganese, phosphorus, fiber, magnesium, vitamin B1, copper, zinc, and vitamin B5.
  • Daily need coverage for manganese for bran raw is 215% higher.
  • Bran raw has 6 times less vitamin B3 than flour. Flour has 5.904mg of vitamin B3, while bran raw has 0.934mg.
  • Flour has a higher glycemic index than bran raw.

Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached and Oat bran, raw.

Infographic

Flour vs Bran raw 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.
Flour
Flour
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +968.2%
Contains more CalciumCalcium +286.7%
Contains more PotassiumPotassium +429%
Contains more IronIron +16.6%
Contains more CopperCopper +179.9%
Contains more ZincZinc +344.3%
Contains more PhosphorusPhosphorus +579.6%
Contains more ManganeseManganese +725.5%
Contains more SeleniumSelenium +33.3%

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.
Flour
Flour
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% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
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% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin B2Vitamin B2 +124.5%
Contains more Vitamin B3Vitamin B3 +532.1%
Contains more FolateFolate +251.9%
Contains more Vitamin EVitamin E +1583.3%
Contains more Vitamin B1Vitamin B1 +49%
Contains more Vitamin B5Vitamin B5 +241.1%
Contains more Vitamin B6Vitamin B6 +275%
Contains more Vitamin KVitamin K +966.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Bran raw DV% diff.
Manganese 0.682mg 5.63mg 215%
Phosphorus 108mg 734mg 89%
Magnesium 22mg 235mg 51%
Fiber 2.7g 15.4g 51%
Folate 183µg 52µg 33%
Vitamin B1 0.785mg 1.17mg 32%
Vitamin B3 5.904mg 0.934mg 31%
Copper 0.144mg 0.403mg 29%
Zinc 0.7mg 3.11mg 22%
Selenium 33.9µg 45.2µg 21%
Vitamin B2 0.494mg 0.22mg 21%
Vitamin B5 0.438mg 1.494mg 21%
Polyunsaturated fat 0.413g 2.766g 16%
Protein 10.33g 17.3g 14%
Potassium 107mg 566mg 14%
Iron 4.64mg 5.41mg 10%
Fats 0.98g 7.03g 9%
Vitamin B6 0.044mg 0.165mg 9%
Calories 364kcal 246kcal 6%
Vitamin E 0.06mg 1.01mg 6%
Monounsaturated fat 0.087g 2.376g 6%
Saturated fat 0.155g 1.328g 5%
Calcium 15mg 58mg 4%
Choline 10.4mg 32.2mg 4%
Carbs 76.31g 66.22g 3%
Vitamin K 0.3µg 3.2µg 2%
Protein per 100 calories 2.8g 7g N/A
Calories per 10 g protein 352kcal 142kcal N/A
Weight per 100 calories 27g 41g N/A
Unsaturated / Saturated Fat ratio 3.2 3.9 N/A
Net carbs 73.61g 50.82g N/A
Sugar 0.27g 1.45g N/A
Sodium 2mg 4mg 0%
Tryptophan 0.127mg 0.335mg 0%
Threonine 0.281mg 0.502mg 0%
Isoleucine 0.357mg 0.668mg 0%
Leucine 0.71mg 1.374mg 0%
Lysine 0.228mg 0.76mg 0%
Methionine 0.183mg 0.335mg 0%
Phenylalanine 0.52mg 0.908mg 0%
Valine 0.415mg 0.964mg 0%
Histidine 0.23mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more CarbsCarbs +15.2%
Contains more WaterWater +82%
Contains more ProteinProtein +67.5%
Contains more FatsFats +617.3%
Contains more OtherOther +530.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -88.3%
Contains more Mono. FatMonounsaturated fat +2631%
Contains more Poly. FatPolyunsaturated fat +569.7%

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Bran raw - 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.