Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Bran
  5. Compare
  6. Bran vs. Wheat

Bran vs. Wheat — In-Depth Nutrition Comparison

Compare

Summary of differences between bran and wheat

  • Bran has more vitamin B1; however, wheat is higher in selenium, copper, vitamin B3, zinc, iron, and fiber.
  • Wheat covers your daily need for selenium, 44% more than bran.
  • Bran has 2 times more vitamin B1 than wheat. While bran has 0.16mg of vitamin B1, wheat has only 0.095mg.

These are the specific foods used in this comparison Oat bran, cooked and Wheat, KAMUT khorasan, cooked.

Infographic

Bran vs Wheat 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.
Bran
Bran
1
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%
Wheat
Wheat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains less SodiumSodium -87.5%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +78.3%
Contains more IronIron +100%
Contains more CopperCopper +213.6%
Contains more ZincZinc +247.2%
Contains more PhosphorusPhosphorus +23.5%
Contains more SeleniumSelenium +314.3%
~equal in Calcium ~9mg
~equal in Manganese ~1.03mg

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.
Bran
Bran
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% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Wheat
Wheat
4
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% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Contains more Vitamin B1Vitamin B1 +68.4%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B3Vitamin B3 +1500.7%
Contains more Vitamin B6Vitamin B6 +180%
Contains more FolateFolate +83.3%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Bran Wheat DV% diff.
Selenium 7.7µg 31.9µg 44%
Copper 0.066mg 0.207mg 16%
Vitamin B3 0.144mg 2.305mg 14%
Zinc 0.53mg 1.84mg 12%
Iron 0.88mg 1.76mg 11%
Fiber 2.6g 4.3g 7%
Calories 40kcal 132kcal 5%
Protein 3.21g 5.71g 5%
Carbs 11.44g 27.6g 5%
Vitamin B1 0.16mg 0.095mg 5%
Phosphorus 119mg 147mg 4%
Vitamin B5 0.217mg 4%
Manganese 0.964mg 1.03mg 3%
Vitamin B6 0.025mg 0.07mg 3%
Magnesium 40mg 48mg 2%
Potassium 92mg 164mg 2%
Vitamin E 0.24mg 2%
Folate 6µg 11µg 1%
Monounsaturated fat 0.291g 0.084g 1%
Polyunsaturated fat 0.339g 0.243g 1%
Protein per 100 calories 8g 4.3g N/A
Calories per 10 g protein 125kcal 231kcal N/A
Weight per 100 calories 250g 76g N/A
Fats 0.86g 0.83g 0%
Net carbs 8.84g 23.3g N/A
Calcium 10mg 9mg 0%
Sugar 3.07g N/A
Sodium 1mg 8mg 0%
Vitamin B2 0.034mg 0.03mg 0%
Trans fat 0.002g N/A
Saturated fat 0.163g 0.077g 0%
Tryptophan 0.057mg 0.051mg 0%
Threonine 0.086mg 0.172mg 0%
Isoleucine 0.114mg 0.22mg 0%
Leucine 0.235mg 0.432mg 0%
Lysine 0.13mg 0.161mg 0%
Methionine 0.057mg 0.097mg 0%
Phenylalanine 0.155mg 0.3mg 0%
Valine 0.165mg 0.267mg 0%
Histidine 0.07mg 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more WaterWater +28.9%
Contains more ProteinProtein +77.9%
Contains more CarbsCarbs +141.3%
Contains more OtherOther +38.8%
~equal in Fats ~0.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +246.4%
Contains more Poly. FatPolyunsaturated fat +39.5%
Contains less Sat. FatSaturated fat -52.8%

People also compare

Bran
Bran vs Oats
Oats
Bran
Bran vs Rice
Rice
Bran
Bran vs Wheat
Wheat
Wheat
Wheat vs Flour
Flour
Wheat
Wheat vs Wild rice raw
Wild rice raw
Wheat
Wheat vs Tagliatelle
Tagliatelle

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.