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Flour vs. Bran — In-Depth Nutrition Comparison

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A recap on differences between Flour and Bran

  • Flour has more Vitamin B1, Selenium, Iron, Folate, Vitamin B3, Vitamin B2, and Copper, however, Bran is higher in Manganese.
  • Flour covers your daily Vitamin B1 needs 52% more than Bran.
  • Bran contains 41 times less Vitamin B3 than Flour. Flour contains 5.904mg of Vitamin B3, while Bran contains 0.144mg.

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

Infographic

Flour 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
6
:
4
Bran
Contains more Calcium +50%
Contains more Iron +427.3%
Contains more Potassium +16.3%
Contains more Zinc +32.1%
Contains more Copper +118.2%
Contains more Selenium +340.3%
Contains more Magnesium +81.8%
Contains more Phosphorus +10.2%
Contains less Sodium -50%
Contains more Manganese +41.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +50%
Contains more Iron +427.3%
Contains more Potassium +16.3%
Contains more Zinc +32.1%
Contains more Copper +118.2%
Contains more Selenium +340.3%
Contains more Magnesium +81.8%
Contains more Phosphorus +10.2%
Contains less Sodium -50%
Contains more Manganese +41.3%

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
8
:
0
Bran
Contains more Vitamin B1 +390.6%
Contains more Vitamin B2 +1352.9%
Contains more Vitamin B3 +4000%
Contains more Vitamin B5 +101.8%
Contains more Vitamin B6 +76%
Contains more Folate +2950%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 B1 +390.6%
Contains more Vitamin B2 +1352.9%
Contains more Vitamin B3 +4000%
Contains more Vitamin B5 +101.8%
Contains more Vitamin B6 +76%
Contains more Folate +2950%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
3
:
2
Bran
Contains more Protein +221.8%
Contains more Fats +14%
Contains more Carbs +567%
Contains more Water +604.7%
Equal in Other - 0.49
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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 +221.8%
Contains more Fats +14%
Contains more Carbs +567%
Contains more Water +604.7%
Equal in Other - 0.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
:
1
Bran
Contains more Polyunsaturated fat +21.8%
Contains more Monounsaturated Fat +234.5%
Equal in Saturated Fat - 0.163
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Polyunsaturated fat +21.8%
Contains more Monounsaturated Fat +234.5%
Equal in Saturated Fat - 0.163

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Bran
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flour Bran Opinion
Net carbs 73.61g 8.84g Flour
Protein 10.33g 3.21g Flour
Fats 0.98g 0.86g Flour
Carbs 76.31g 11.44g Flour
Calories 364kcal 40kcal Flour
Sugar 0.27g Bran
Fiber 2.7g 2.6g Flour
Calcium 15mg 10mg Flour
Iron 4.64mg 0.88mg Flour
Magnesium 22mg 40mg Bran
Phosphorus 108mg 119mg Bran
Potassium 107mg 92mg Flour
Sodium 2mg 1mg Bran
Zinc 0.7mg 0.53mg Flour
Copper 0.144mg 0.066mg Flour
Manganese 0.682mg 0.964mg Bran
Selenium 33.9µg 7.7µg Flour
Vitamin E 0.06mg Flour
Vitamin B1 0.785mg 0.16mg Flour
Vitamin B2 0.494mg 0.034mg Flour
Vitamin B3 5.904mg 0.144mg Flour
Vitamin B5 0.438mg 0.217mg Flour
Vitamin B6 0.044mg 0.025mg Flour
Folate 183µg 6µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.127mg 0.057mg Flour
Threonine 0.281mg 0.086mg Flour
Isoleucine 0.357mg 0.114mg Flour
Leucine 0.71mg 0.235mg Flour
Lysine 0.228mg 0.13mg Flour
Methionine 0.183mg 0.057mg Flour
Phenylalanine 0.52mg 0.155mg Flour
Valine 0.415mg 0.165mg Flour
Histidine 0.23mg 0.07mg Flour
Saturated Fat 0.155g 0.163g Flour
Monounsaturated Fat 0.087g 0.291g Bran
Polyunsaturated fat 0.413g 0.339g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
50%
Flour
6%
Bran
Minerals Daily Need Coverage Score
59%
Flour
33%
Bran

Comparison summary

Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.008g)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 16)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - 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.