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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.
  • The glycemic index of flour is higher.

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

Infographic

Flour 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.
Flour
Flour
6
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%
Bran
Bran
4
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 CalciumCalcium +50%
Contains more PotassiumPotassium +16.3%
Contains more IronIron +427.3%
Contains more CopperCopper +118.2%
Contains more ZincZinc +32.1%
Contains more SeleniumSelenium +340.3%
Contains more MagnesiumMagnesium +81.8%
Contains more PhosphorusPhosphorus +10.2%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +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
Flour
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Bran
Bran
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +390.6%
Contains more Vitamin B2Vitamin B2 +1352.9%
Contains more Vitamin B3Vitamin B3 +4000%
Contains more Vitamin B5Vitamin B5 +101.8%
Contains more Vitamin B6Vitamin B6 +76%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2950%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Bran DV% diff.
Vitamin B1 0.785mg 0.16mg 52%
Selenium 33.9µg 7.7µg 48%
Iron 4.64mg 0.88mg 47%
Folate 183µg 6µg 44%
Vitamin B3 5.904mg 0.144mg 36%
Vitamin B2 0.494mg 0.034mg 35%
Carbs 76.31g 11.44g 22%
Calories 364kcal 40kcal 16%
Protein 10.33g 3.21g 14%
Manganese 0.682mg 0.964mg 12%
Copper 0.144mg 0.066mg 9%
Magnesium 22mg 40mg 4%
Vitamin B5 0.438mg 0.217mg 4%
Choline 10.4mg 2%
Zinc 0.7mg 0.53mg 2%
Phosphorus 108mg 119mg 2%
Vitamin B6 0.044mg 0.025mg 1%
Calcium 15mg 10mg 1%
Monounsaturated fat 0.087g 0.291g 1%
Fats 0.98g 0.86g 0%
Net carbs 73.61g 8.84g N/A
Potassium 107mg 92mg 0%
Sugar 0.27g N/A
Fiber 2.7g 2.6g 0%
Sodium 2mg 1mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.155g 0.163g 0%
Polyunsaturated fat 0.413g 0.339g 0%
Tryptophan 0.127mg 0.057mg 0%
Threonine 0.281mg 0.086mg 0%
Isoleucine 0.357mg 0.114mg 0%
Leucine 0.71mg 0.235mg 0%
Lysine 0.228mg 0.13mg 0%
Methionine 0.183mg 0.057mg 0%
Phenylalanine 0.52mg 0.155mg 0%
Valine 0.415mg 0.165mg 0%
Histidine 0.23mg 0.07mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Bran
Bran
1
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 more Poly. FatPolyunsaturated fat +21.8%
Contains more Mono. FatMonounsaturated fat +234.5%
~equal in Saturated fat ~0.163g

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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. 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.