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Oat bran vs Whole-wheat flour: Which One is Better for You?

This article explains the key similarities and differences between oat bran and whole-wheat flour, foods from the grains food group. Read on to learn more about the oat bran vs whole-wheat flour comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on January 22, 2023.

Oat bran and whole-wheat flour belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare oat bran and whole-wheat flour and help you learn more about their similarities and differences.

Oat bran

Oat bran, a by-product of oat milling, is derived from the outer layer of the oat grain (Avena sativa).

It is a good source of dietary fibers, especially beta-glucan, vitamins, minerals, and antioxidant compounds that help to lower cholesterol, aid in digestion, and improve heart health.

Oat bran also contains a significant amount of minerals like iron, zinc, magnesium, and manganese, as well as B-vitamins like niacin, thiamin, and vitamins E and K.

It is often used as an ingredient in breakfast cereals, granolas, breads, and other baked goods, and also can be used as a thickener for soups, stews, and sauces.

Oat bran is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin E.

Whole-wheat flour

Whole-grain wheat flour (Triticum aestivum) is made by grinding the entire wheat kernel into a fine powder. It is considered a whole grain because it contains all three parts of the wheat kernel: the bran, germ, and endosperm.

It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins, iron, zinc, and magnesium. It also contains antioxidants such as phenolic acids and flavonoids that have been linked to various health benefits, including improved heart health and blood sugar control.

Whole-grain wheat flour is commonly used in baking bread, pastries, and other baked goods and can also be used as a thickener for soups and sauces. It is a healthier option than refined flour as it retains all the nutrients from the wheat kernel and provides more fiber.

Whole-wheat flour is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.

Oat bran vs Whole-wheat flour Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing oat bran vs whole-wheat flour.

This comparison will start by comparing the caloric value of oat bran and whole-wheat flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Oat branWhole-wheat flour
Energy246 kcal340 kcal
Carbs66.2 g72 g
Sugar1.45 g0.41 g
Fiber15.4 g10.7 g
Protein17.3 g13.2 g
Fat7.03 g2.5 g
Saturated Fat1.33 g0.43 g

Oat bran vs Whole-wheat flour Calories

Most calories in grains come from carbs.

Comparing oat bran vs whole-wheat flour for weight loss, oat bran is slightly lower in calories, with 246 calories per 100 grams, compared to 340 calories per 100 grams of whole-wheat flour.

However, both oat bran and whole-wheat flour can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Oat bran vs Whole-wheat flour Protein

Grains and most grain products, including oat bran and whole-wheat flour, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Oat bran offers around 24% more protein than whole-wheat flour.

Oat bran has 17.3 grams of protein per 100 grams, while whole-wheat flour has 13.2 grams of protein per 100 grams.

Oat bran vs Whole-wheat flour Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in oat bran and whole-wheat flour.

The total amount of carbohydrates is around 8% higher in whole-wheat flour than in oat bran. It has 72 grams per 100 grams, compared to 66.2 grams in oat bran.

There’s less sugar in whole-wheat flour than in oat bran, 73% precisely.

That said, 100 grams of whole-wheat flour contains 0.4 grams of sugar, while the same amount of oat bran contains 1.5 grams.

Lastly, let’s take a look at the dietary fiber in oat bran and whole-wheat flour.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 15.4 grams of fiber per 100 grams, oat bran is a better source of fiber than whole-wheat flour which oat bran offers 10.7 grams per 100 gram portion.

Oat bran vs Whole-wheat flour Fats

Like most other grains, oat bran and whole-wheat flour are low in fat.

Fats in oat bran and whole-wheat flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in oat bran and whole-wheat flour:

  • Oat bran: 7 grams per 100 grams
  • Whole-wheat flour: 2.5 per 100 grams

Speaking of saturated fats, whole-wheat flour is 69% lower in saturated fats.

Whole-wheat flour and oat bran contain 0.4 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Oat bran vs Whole-wheat flour Vitamins Content

This section will discuss the vitamin content of oat bran and whole-wheat flour.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Oat bran has a higher amount of vitamin A, vitamin B3 (Niacin), and vitamin B6 (Pyroxidine).

However, whole-wheat flour has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), vitamin E, and vitamin K.

Oat bran and whole-wheat flour contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins oat bran and whole-wheat flour contain side by side, so you can easily compare them.

Oat branWhole-wheat flour
Vitamin A09 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)1.17 mg0.502 mg
Vitamin B2 (Riboflavin)0.22 mg0.165 mg
Vitamin B3 (Niacin)0.934 mg4.96 mg
Vitamin B5 (Pantothenic acid)1.49 mg0.603 mg
Vitamin B6 (Pyroxidine)0.165 mg0.407 mg
Vitamin B9 (Folate)52 µg44 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.01 mg0.71 mg
Vitamin K3.2 µg1.9 µg

Oat bran vs Whole-wheat flour Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the oat bran and whole-wheat flour comparison focuses on their mineral content.

Oat bran is a better source of copper, and selenium than whole-wheat flour.

On the other hand, whole-wheat flour is a higher amount of calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc.

Oat bran and whole-wheat flour contain the same amount of fluoride.

Check out the table below to learn how oat bran and whole-wheat flour compare when it comes to mineral content.

Oat branWhole-wheat flour
Calcium58 mg34 mg
Copper0.403 mg0.41 mg
Fluoride00
Iron5.41 mg3.6 mg
Magnesium235 mg137 mg
Manganese5.63 mg4.07 mg
Phosphorus734 mg357 mg
Potassium566 mg363 mg
Selenium45.2 µg61.8 µg
Sodium4 mg2 mg
Zinc3.11 mg2.6 mg

The Final Word

This article highlighted the similarities and differences between oat bran and whole-wheat flour.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.

Sources

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