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Bran vs. Wheat — In-Depth Nutrition Comparison

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Significant differences between bran and wheat

  • The amount of selenium, manganese, phosphorus, copper, vitamin B3, zinc, iron, vitamin B6, magnesium, and vitamin B1 in wheat is higher than in bran.
  • Wheat covers your daily selenium needs 149% more than bran.

Specific food types used in this comparison are Oat bran, cooked and Wheat, durum.

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +260%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +368.5%
Contains more IronIron +300%
Contains more CopperCopper +737.9%
Contains more ZincZinc +684.9%
Contains more PhosphorusPhosphorus +326.9%
Contains more ManganeseManganese +212.4%
Contains more SeleniumSelenium +1061%

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
0
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%
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% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin B1Vitamin B1 +161.9%
Contains more Vitamin B2Vitamin B2 +255.9%
Contains more Vitamin B3Vitamin B3 +4579.2%
Contains more Vitamin B5Vitamin B5 +330.9%
Contains more Vitamin B6Vitamin B6 +1576%
Contains more FolateFolate +616.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Bran Wheat DV% diff.
Selenium 7.7µg 89.4µg 149%
Manganese 0.964mg 3.012mg 89%
Phosphorus 119mg 508mg 56%
Copper 0.066mg 0.553mg 54%
Vitamin B3 0.144mg 6.738mg 41%
Iron 0.88mg 3.52mg 33%
Zinc 0.53mg 4.16mg 33%
Vitamin B6 0.025mg 0.419mg 30%
Magnesium 40mg 144mg 25%
Vitamin B1 0.16mg 0.419mg 22%
Protein 3.21g 13.68g 21%
Carbs 11.44g 71.13g 20%
Calories 40kcal 339kcal 15%
Vitamin B5 0.217mg 0.935mg 14%
Potassium 92mg 431mg 10%
Fiber 2.6g 10%
Folate 6µg 43µg 9%
Vitamin B2 0.034mg 0.121mg 7%
Polyunsaturated fat 0.339g 0.978g 4%
Fats 0.86g 2.47g 2%
Calcium 10mg 34mg 2%
Saturated fat 0.163g 0.454g 1%
Protein per 100 calories 8g 4g N/A
Calories per 10 g protein 125kcal 248kcal N/A
Weight per 100 calories 250g 29g N/A
Unsaturated / Saturated Fat ratio 3.9 2.9 N/A
Net carbs 8.84g 71.13g N/A
Sodium 1mg 2mg 0%
Monounsaturated fat 0.291g 0.344g 0%
Tryptophan 0.057mg 0.176mg 0%
Threonine 0.086mg 0.366mg 0%
Isoleucine 0.114mg 0.533mg 0%
Leucine 0.235mg 0.934mg 0%
Lysine 0.13mg 0.303mg 0%
Methionine 0.057mg 0.221mg 0%
Phenylalanine 0.155mg 0.681mg 0%
Valine 0.165mg 0.594mg 0%
Histidine 0.07mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +667.8%
Contains more ProteinProtein +326.2%
Contains more FatsFats +187.2%
Contains more CarbsCarbs +521.8%
Contains more OtherOther +263.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -64.1%
Contains more Mono. FatMonounsaturated fat +18.2%
Contains more Poly. FatPolyunsaturated fat +188.5%

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/169721/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.