Wheat bran vs oat bran for weight loss
Although oat bran is higher in phosphorus, providing 69 percent of the daily value compared with the 59 percent of the DV in wheat bran, wheat bran is higher in potassium, zinc, iron, selenium, manganese, copper and magnesium. Wheat bran provides more than half the niacin and vitamin B-6 you need each day and oat bran provides less than 10 percent of each. When choosing between food made with wheat or oat bran, consider the nutrients you want to get the most of. 5 grams per cup. Potassium helps with blood pressure control, zinc and copper help keep your immune system healthy and selenium acts as an antioxidant. Based in Massachusetts, Jessica Bruso has been writing since 2008. Oat Bran Wheat is a common cereal ingredient. Both oat and wheat bran are sodium-free foods. The Institute of Medicine recommends that men get 8 milligrams of iron per day and that women get 18, so either is a rich source of iron. Soluble fiber, like that in oat bran, absorbs water and forms a gel in the digestive tract, while insoluble fiber adds bulk without absorbing water. Wheat bran is generally more nutritious, but oat bran is superior in some ways. 3 grams of protein and 62. You can add bran to baked goods in place of up to one-fourth of the flour, sprinkle it on yogurt or in smoothies or cook it with water or milk to make a hot cereal. However, the type of fiber in these two types of bran is different. B-Complex Vitamins Both types of bran provide an array of B-complex vitamins, particularly thiamin and riboflavin, which work together to help your body produce energy. 4 grams of carbohydrates. Wheat bran and oat bran offer different health and nutrition benefits, so you may want to include both in your diet. Whole grains are high in fiber, rich in minerals and good for your digestive system. 6 grams of fat, 16. Both of these types of bran contain high amounts of all the essential minerals except calcium.
Wheat and oat bran have 6 and 5 milligrams of iron, respectively. A 1-cup serving of oat bran, which is about 94 grams, provides 231 calories, 6. A cup of oat bran has 100 percent of your recommended daily intake for thiamin, while wheat bran provides about 25 percent. 2 grams of carbohydrates. They add bulk to your diet, helping you feel full and satisfied between meals so you are less tempted to snack. 8 grams per cup, than oat bran, which only contains 14. You can eat twice as much wheat bran while still consuming fewer calories and less fat than if you opted for oat bran. 5 grams of fat. A cup of wheat bran has 125 calories and 2. Weight Control If you are trying to lose weight or maintain your current weight, wheat may be more beneficial than oats. 5 grams of fat, 9 grams of protein and 37. 5 grams of fat, while a cup of oat bran has 231 calories and 6. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University. Wheat bran also provides more fiber, with 24. Minerals The two bran types are similar in mineral content, each giving you nearly all the magnesium and phosphorus, and about 10 percent of the calcium and potassium you need daily. Wheat bran gives you more riboflavin, offering one-third of your daily requirement, while oat bran gives you about one-fifth. Each cup of wheat bran, which only weighs 58 grams, contains 125 calories, 2. Wheat bran consists of more than 90 percent insoluble fiber, while only between 50 and 60 percent of the fiber in oat bran is insoluble.
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