Nutrition Facts
Serving size 100g
Amount per serving
Calories 273
% Daily Value *
Total Fat 4g %6
Saturated Fat 1g %3
Trans Fat ~g
Cholesterol 0mg %0
Sodium 2mg %0
Total Carbohydrate 65g %22
Dietary Fiber 43g %152
Total Sugars 0g
Protein 16g
Vitamin D 0.0IU %0
Calcium 73.0mg %5
Iron 10.6mg %58
Potassium 1182mg %31
Phosphorus 1013.0mg %101
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Vitamins in wheat bran
Vitamin D 0.0IU %0
Vitamin C 0.0mg %0
Vitamin B12 0.0µg %0
Vitamin A 9.0IU %0
Vitamin K 1.9µg %2
Vitamin E 1.5mg %10
Choline, total 74.4mg %14
Vitamin B1 (Thiamin) 0.5mg %44
Vitamin B5 (Pantothenic acid) 2.2mg %44
Vitamin B2 (Riboflavin) 0.6mg %44
Vitamin B3 (Niacin) 13.6mg %85
Vitamin B6 1.3mg %100
Minerals in wheat bran
Sodium 2.0mg %0
Calcium 73.0mg %6
Potassium 1182.0mg %31
Zinc 7.3mg %52
Iron 10.6mg %59
Phosphorus 1013.0mg %101
Copper 1.0mg %111
Selenium 77.6µg %141
Magnesium 611.0mg %145
Manganese 11.5mg %500
Amino Acids in wheat bran
Lysine 0.6g %27
Methionine 0.2g %30
Leucine 0.9g %32
Isoleucine 0.5g %32
Valine 0.7g %37
Threonine 0.5g %44
Tyrosine 0.4g %46
Histidine 0.4g %57
Phenylalanine 0.6g %63
Tryptophan 0.3g %94
Cystine 0.4g %121
Fatty Acids in wheat bran
DHA 0.00g %0
EPA 0.00g %0
DPA 0.00g %0
Omega-3 0.00g %0
"~" is missing data | Data Source
Macronutrients ratio
Carbohydrate Quality Score
Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.
The Carbohydrate Quality Score of wheat bran is 66.2/100 which makes it a excellent quality carbohydrate food.
Protein Completeness
A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.
Wheat Bran has an incomplete source of protein.
| amino acid | mg/kg of BW | mg/g of protein |
|---|---|---|
| Lysine | 45 | 38 |
| Leucine | 59 | 58 |
| Isoleucine | 30 | 30 |
| Valine | 39 | 45 |
| Threonine | 23 | 31 |
| Histidine | 15 | 27 |
| Tryptophan | 6 | 18 |
| Met+Cys | 22 | 38 |
| Phe+Tyr | 30 | 64 |
Protein Energy Ratio
Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.
The protein energy ratio in wheat bran is 2.5 which makes it a low P:E food.
Energy density (ED)
Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.
The energy density of wheat bran is 2.2 which makes it a medium energy density food.
How nutritious is this food?
Micronutrients in wheat bran as % of Recommended Daily Intake per serving.
Complementary Nutrient Boosters
Here are the top ten popular foods that provide more of the nutrients that wheat bran is lacking.
vegetables
dairy & eggs
Nutrient Density Score for wheat bran is 49/100 good).
The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.
nutrient density score
Micronutrient Ratios
Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for wheat bran
| Nutrient Ratio | Value | Ideal Ratio |
|---|---|---|
| Omega6:Omega3 | N/A | <4 |
| Zinc:Copper | 7.28 | <12 |
| Potassium:Sodium | 591.00 | >2 |
| Caclcium:Magnesium | 0.12 | <2 |
| Iron:Copper | 10.62 | <15 |
| Calcium:Phosphorus | 0.07 | >1.3 |
Satiety Score
Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.
satiety 66%
Satiety Boosters
If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.
This food is insulinogenic with high insulin load.
Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.
48% of insulinogenic calories