Oat Bran vs Wheat Bran
Bran is the by-product left over after processing the hard outer layer of the grain. Well, here we look at oat bran and wheat bran. Oat bran and wheat bran are not the same in their quality and structure. One can come across many differences between the two.
One of the main differences that can be seen between oat bran and wheat bran, is the type of fibre that they both contain. While the wheat bran consists of insoluble fibres, the oat bran consists of soluble fibres.
As wheat bran fibres are insoluble, they pass from the body undigested. The insoluble fibres are softened as they pass through the various parts of the body, and they bulk up the stool, which causes speedy elimination of the waste. On the other hand, oat bran fibres are dissolved, and form a gel. As the soluble fibre mixes with the bile acids in the intestine, it helps to remove cholesterol.
Well, both brans are known to help maintain gastrointestinal health. An added feature of oat bran, is that it helps to lower the bad cholesterol level in the body.
As for content as well, both oat bran and wheat bran are different. One half cup of wheat bran contains about 12 gm of fibres, 60 calories and one gram of fat. It is also a good source of vitamin B, like Niacin and B6. Well, one half cup of oat bran contains 7 gm fibre, 150 calories and 3.5 gm fat. Oat bran is also a good source of folate and thiamine.
Summary:
1. Wheat bran consists of insoluble fibres; oat bran consists of soluble fibres.
2. The insoluble wheat bran fibres are softened as they pass through the various parts of the body, and they bulk up the stool, causing speedy elimination of waste. Oat bran fibres are dissolved, and form a gel. As the soluble fibre mixes with the bile acids in the intestine, it helps to remove cholesterol.
3. One half cup of wheat bran contains about 12 gm fibre, 60 calories and one gram of fat. One half cup of oat bran contains 7 gm fibre, 150 calories and 3.5 gm fat.
4. Wheat bran is a good source of Niacin and B6, whereas Oat bran is a good source of folate and thiamine.
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This is so great to know because our family just loves whole grains! We make the yummiest granola bars and our favorite wheat is the Kamut Khorasan Wheat which has so many vitamins and minerals!
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Thank you, it is very informative!
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I eat Hodgson Mill’s oat bran every morning. The serving size is 1/4 cup, and the Fiber = 6 g per serving. That equals 12 g per 1/2 cup, not 7 g as stated in the article.
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Can U please let me know the difference between Wheat Germ and Wheat
Ceramids ? Thanks…
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I’m allergic to wheat, and bran. Is oat bran safe to eat with this food allergy?
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Thank you for information given to us between oat bran bread and wheat bran bread which one is the best to eat and why and how many slice of the best one will be ok for daily consumption
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I suffer with chronic constipation. My doc instructed me to eat a high fiber diet. Which cearal provides the highest fiber? I have been eating Grape Nuts, not the flakes the original. It tastes good but it doesn’t seem to work. Can you help me to choose either oat bran vs wheat bran?
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