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  6. Bran raw vs. Wheat, hard red winter

Bran raw vs. Wheat, hard red winter — In-Depth Nutrition Comparison

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A recap on the differences between bran raw and wheat, hard red winter

  • Bran raw has more manganese, vitamin B1, phosphorus, iron, magnesium, fiber, and vitamin B5; however, wheat, hard red winter is higher in selenium, vitamin B3, and vitamin B6.
  • Bran raw covers your daily manganese needs 72% more than wheat, hard red winter.
  • Wheat, hard red winter contains 3 times less vitamin B1 than bran raw. Bran raw contains 1.17mg of vitamin B1, while wheat, hard red winter contains 0.383mg.

Food varieties used in this article are Oat bran, raw and Wheat, hard red winter.

Infographic

Bran raw vs Wheat, hard red winter 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 90% 8.7% 32% 120% 145% 72% 123% 0.26% 520% 386%
Contains more MagnesiumMagnesium +86.5%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +55.9%
Contains more IronIron +69.6%
Contains more ZincZinc +17.4%
Contains more PhosphorusPhosphorus +154.9%
Contains more ManganeseManganese +41.3%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +56.4%
~equal in Copper ~0.434mg

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39%
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 0% 0% 20% 0% 96% 27% 102% 57% 69% 0% 4.8% 29%
Contains more Vitamin B1Vitamin B1 +205.5%
Contains more Vitamin B2Vitamin B2 +91.3%
Contains more Vitamin B5Vitamin B5 +56.6%
Contains more Vitamin KVitamin K +68.4%
Contains more FolateFolate +36.8%
Contains more Vitamin B3Vitamin B3 +485%
Contains more Vitamin B6Vitamin B6 +81.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~1.01mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Wheat, hard red winter DV% diff.
Manganese 5.63mg 3.985mg 72%
Vitamin B1 1.17mg 0.383mg 66%
Phosphorus 734mg 288mg 64%
Selenium 45.2µg 70.7µg 46%
Iron 5.41mg 3.19mg 28%
Vitamin B3 0.934mg 5.464mg 28%
Magnesium 235mg 126mg 26%
Polyunsaturated fat 2.766g 0.627g 14%
Fiber 15.4g 12.2g 13%
Vitamin B5 1.494mg 0.954mg 11%
Vitamin B6 0.165mg 0.3mg 10%
Protein 17.3g 12.61g 9%
Fats 7.03g 1.54g 8%
Vitamin B2 0.22mg 0.115mg 8%
Potassium 566mg 363mg 6%
Saturated fat 1.328g 0.269g 5%
Monounsaturated fat 2.376g 0.2g 5%
Calories 246kcal 327kcal 4%
Zinc 3.11mg 2.65mg 4%
Folate 52µg 38µg 4%
Calcium 58mg 29mg 3%
Copper 0.403mg 0.434mg 3%
Carbs 66.22g 71.18g 2%
Vitamin K 3.2µg 1.9µg 1%
Net carbs 50.82g 58.98g N/A
Sugar 1.45g 0.41g N/A
Sodium 4mg 2mg 0%
Vitamin E 1.01mg 1.01mg 0%
Choline 32.2mg 31.2mg 0%
Tryptophan 0.335mg 0.16mg 0%
Threonine 0.502mg 0.365mg 0%
Isoleucine 0.668mg 0.458mg 0%
Leucine 1.374mg 0.854mg 0%
Lysine 0.76mg 0.335mg 0%
Methionine 0.335mg 0.201mg 0%
Phenylalanine 0.908mg 0.592mg 0%
Valine 0.964mg 0.556mg 0%
Histidine 0.41mg 0.285mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
13% 71% 13%
Protein: 12.61 g
Fats: 1.54 g
Carbs: 71.18 g
Water: 13.1 g
Other: 1.57 g
Contains more ProteinProtein +37.2%
Contains more FatsFats +356.5%
Contains more OtherOther +84.7%
Contains more WaterWater +100%
~equal in Carbs ~71.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
25% 18% 57%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.2 g
Polyunsaturated fat: Poly. Fat 0.627 g
Contains more Mono. FatMonounsaturated fat +1088%
Contains more Poly. FatPolyunsaturated fat +341.1%
Contains less Sat. FatSaturated fat -79.7%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Wheat, hard red winter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168890/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.