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White Bread vs. Bran — In-Depth Nutrition Comparison

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Summary of differences between White Bread and Bran

  • White Bread has more Iron, Vitamin B1, Vitamin B3, Folate, Selenium, Vitamin B2, Calcium, and Vitamin B5, however, Bran is higher in Manganese.
  • White Bread covers your daily need of Iron 34% more than Bran.
  • White Bread has 490 times more Sodium than Bran. While White Bread has 490mg of Sodium, Bran has only 1mg.

These are the specific foods used in this comparison Bread, white, commercially prepared (includes soft bread crumbs) and Oat bran, cooked.

Infographic

White Bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +1340%
Contains more PotassiumPotassium +37%
Contains more IronIron +310.2%
Contains more CopperCopper +53%
Contains more ZincZinc +39.6%
Contains more SeleniumSelenium +185.7%
Contains more MagnesiumMagnesium +73.9%
Contains more PhosphorusPhosphorus +21.4%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +79.9%

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.
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% 0.06% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +233.1%
Contains more Vitamin B2Vitamin B2 +614.7%
Contains more Vitamin B3Vitamin B3 +3219.4%
Contains more Vitamin B5Vitamin B5 +147%
Contains more Vitamin B6Vitamin B6 +248%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1750%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Bran
1
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 +175.7%
Contains more FatsFats +287.2%
Contains more CarbsCarbs +332%
Contains more OtherOther +304.1%
Contains more WaterWater +130.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated Fat: Sat. Fat 0.698 g
Monounsaturated Fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
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 Mono. FatMonounsaturated Fat +105.8%
Contains more Poly. FatPolyunsaturated fat +372.6%
Contains less Sat. FatSaturated Fat -76.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White Bread Bran Opinion
Calories 266kcal 40kcal White Bread
Protein 8.85g 3.21g White Bread
Fats 3.33g 0.86g White Bread
Net carbs 46.72g 8.84g White Bread
Carbs 49.42g 11.44g White Bread
Magnesium 23mg 40mg Bran
Calcium 144mg 10mg White Bread
Potassium 126mg 92mg White Bread
Iron 3.61mg 0.88mg White Bread
Sugar 5.67g Bran
Fiber 2.7g 2.6g White Bread
Copper 0.101mg 0.066mg White Bread
Zinc 0.74mg 0.53mg White Bread
Starch 37.17g White Bread
Phosphorus 98mg 119mg Bran
Sodium 490mg 1mg Bran
Vitamin A 1IU 0IU White Bread
Vitamin E 0.22mg White Bread
Manganese 0.536mg 0.964mg Bran
Selenium 22µg 7.7µg White Bread
Vitamin B1 0.533mg 0.16mg White Bread
Vitamin B2 0.243mg 0.034mg White Bread
Vitamin B3 4.78mg 0.144mg White Bread
Vitamin B5 0.536mg 0.217mg White Bread
Vitamin B6 0.087mg 0.025mg White Bread
Vitamin K 0.2µg White Bread
Folate 111µg 6µg White Bread
Trans Fat 0.027g Bran
Choline 14.6mg White Bread
Saturated Fat 0.698g 0.163g Bran
Monounsaturated Fat 0.599g 0.291g White Bread
Polyunsaturated fat 1.602g 0.339g White Bread
Tryptophan 0.057mg Bran
Threonine 0.086mg Bran
Isoleucine 0.114mg Bran
Leucine 0.235mg Bran
Lysine 0.13mg Bran
Methionine 0.057mg Bran
Phenylalanine 0.155mg Bran
Valine 0.165mg Bran
Histidine 0.07mg Bran
Fructose 2.43g White Bread
Omega-3 - EPA 0.001g White Bread
Omega-3 - ALA 0.166g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
White Bread
6%
Bran
Minerals Daily Need Coverage Score
56%
White Bread
33%
Bran

Comparison summary

Which food is richer in minerals?
White Bread
White Bread is relatively richer in minerals
Which food is richer in vitamins?
White Bread
White Bread is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 489mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.535g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.