Oat bran, raw vs Bread, cracked-wheat
Nutrition comparison per 100 g.
Oat bran, raw
246 kcal
Bread, cracked-wheat
260 kcal
Calories
246 kcal
260 kcal
Protein
17.3 g
8.7 g
Carbs
66.2 g
49.5 g
Fiber
15.4 g
5.5 g
Sugars
1.5 g
~
Fat
7.0 g
3.9 g
Sodium
4 mg
538 mg
Key takeaways
- Oat bran, raw has 5% fewer calories (246 kcal vs 260 kcal).
- Oat bran, raw has more protein (17.3 g vs 8.7 g).
- Bread, cracked-wheat has more carbs (49.5 g vs 66.2 g).
- Oat bran, raw has more fiber (15.4 g vs 5.5 g).
- Bread, cracked-wheat has more fat (3.9 g vs 7.0 g).
| Macronutrients | Oat bran, raw | Bread, cracked-wheat |
|---|---|---|
| Calories | 246 kcal | 260 kcal |
| Protein | 17.3 g | 8.7 g |
| Total Fat | 7.0 g | 3.9 g |
| Total Carbohydrate | 66.2 g | 49.5 g |
| Dietary Fiber | 15.4 g | 5.5 g |
| Total Sugars | 1.5 g | ~ |
| Water | 6.6 g | 35.8 g |
| Carbohydrates | Oat bran, raw | Bread, cracked-wheat |
|---|---|---|
| Total Carbohydrate | 66.2 g | 49.5 g |
| Dietary Fiber | 15.4 g | 5.5 g |
| Total Sugars | 1.5 g | ~ |
| Fats & Fatty Acids | Oat bran, raw | Bread, cracked-wheat |
|---|---|---|
| Total Fat | 7.0 g | 3.9 g |
| Saturated Fat | 1.3 g | 0.9 g |
| Monounsaturated Fat | 2.4 g | 1.9 g |
| Polyunsaturated Fat | 2.8 g | 0.7 g |
| Omega-3 Fatty Acids | 121.0 mg | 33.0 mg |
| Omega-6 Fatty Acids | 2,645.0 mg | 648.0 mg |
| Protein & Amino Acids | Oat bran, raw | Bread, cracked-wheat |
|---|---|---|
| Protein | 17.3 g | 8.7 g |
| Histidine | 410.0 mg | 193.0 mg |
| Isoleucine | 668.0 mg | 338.0 mg |
| Leucine | 1,374.0 mg | 606.0 mg |
| Lysine | 760.0 mg | 244.0 mg |
| Methionine | 335.0 mg | 148.0 mg |
| Phenylalanine | 908.0 mg | 419.0 mg |
| Threonine | 502.0 mg | 261.0 mg |
| Tryptophan | 335.0 mg | 112.0 mg |
| Valine | 964.0 mg | 387.0 mg |
| Alanine | 872.0 mg | 306.0 mg |
| Arginine | 1,279.0 mg | 348.0 mg |
| Aspartic Acid | 1,576.0 mg | 433.0 mg |
| Cystine | 576.0 mg | 190.0 mg |
| Glutamic Acid | 3,748.0 mg | 2,770.0 mg |
| Glycine | 947.0 mg | 321.0 mg |
| Proline | 982.0 mg | 922.0 mg |
| Serine | 890.0 mg | 417.0 mg |
| Tyrosine | 668.0 mg | 253.0 mg |
| Vitamins | Oat bran, raw | Bread, cracked-wheat |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin D | 0.0 mcg | ~ |
| Vitamin E | 1.0 mg | ~ |
| Vitamin K | 3.2 mcg | ~ |
| Thiamin (B1) | 1.2 mg | 0.4 mg |
| Riboflavin (B2) | 0.2 mg | 0.2 mg |
| Niacin (B3) | 0.9 mg | 3.7 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 52.0 mcg | 61.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 1.5 mg | 0.5 mg |
| Choline | 32.2 mg | ~ |
| Betaine | 19.6 mg | ~ |
| Minerals | Oat bran, raw | Bread, cracked-wheat |
|---|---|---|
| Calcium | 58.0 mg | 43.0 mg |
| Iron | 5.4 mg | 2.8 mg |
| Magnesium | 235.0 mg | 52.0 mg |
| Phosphorus | 734.0 mg | 153.0 mg |
| Potassium | 566.0 mg | 177.0 mg |
| Sodium | 4.0 mg | 538.0 mg |
| Zinc | 3.1 mg | 1.2 mg |
| Copper | 0.4 mg | 0.2 mg |
| Manganese | 5.6 mg | 1.4 mg |
| Selenium | 45.2 mcg | 25.3 mcg |
| Sterols | Oat bran, raw | Bread, cracked-wheat |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Oat bran, raw | Bread, cracked-wheat |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 2.9 g | 2.1 g |
Frequently asked questions
Which has fewer calories, Oat bran, raw or Bread, cracked-wheat?
Oat bran, raw has fewer calories: 246 kcal for Oat bran, raw vs 260 kcal for Bread, cracked-wheat per 100 g.
Which has more protein, Oat bran, raw or Bread, cracked-wheat?
Oat bran, raw has more protein: 17.3 g for Oat bran, raw vs 8.7 g for Bread, cracked-wheat per 100 g.
Which has more fiber, Oat bran, raw or Bread, cracked-wheat?
Oat bran, raw has more fiber: 15.4 g for Oat bran, raw vs 5.5 g for Bread, cracked-wheat per 100 g.
Is Oat bran, raw or Bread, cracked-wheat healthier?
Oat bran, raw is lower in calories, and Oat bran, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.