Oat Bran vs Wheat Bran: Difference and Comparison

A balanced diet is very important to stay healthy, fit and fine. A balanced diet includes proteins, vitamins, carbohydrates, minerals, water and roughage.

Roughage is that part of food that the stomach cannot digest, and therefore it helps in healthy bowel movements. Roughage contains a lot of fibre. Oat bran and Wheat bran are two types of fibres.

Key Takeaways

1. Oat bran is the outer layer of the oat kernel, while wheat bran is the outer layer of the wheat kernel.
2. Oat bran is higher in fiber than wheat bran, while wheat bran is higher in protein than oat bran.
3. Oat bran has a nutty flavor and is commonly used in baking, while wheat bran has a slightly bitter taste and is used in cereals and bread.

Oat Bran vs Wheat Bran

Oat bran is the outer layer of the oat grain, which is high in soluble fibre, particularly beta-glucan, and can be added to various foods, such as baked goods. Wheat bran is the outer layer of the wheat grain, which is also high in fibre, but with a different fibre profile than oat bran.

Oat bran is the outermost skin of oat grain. Oat grains are prepared to withdraw the uneatable superficial husk of the oat grain, which snub the kernel known as an oat groat.

It is a cereal grain that belongs to the species Avena sativa. Oat bran is a nutritional food and good for a healthy diet.

Wheat bran is the outermost skin of wheat grain. Wheat grains are used in making medicines. Wheat bran helps a lot in constipation by softening and increasing the volume of bowel movements.

It also prevents health issues such as high cholesterol and high blood pressure. It also helps in preventing cancer.

Comparison Table

Parameters of Comparison	Oat Bran	Wheat Bran
Fibre Type	Soluble fibre.	Insoluble fibre.
Presence of B Complex	Consists of thiamine and folate.	Consists of Vitamin B6 and Niacin.
Calorie and fibre content	150 calories and 7-gram fibre.	60 calories and 12-gram fibre.
Fat content	7.03 gram.	3.4 gram.
Properties	It does not have any medicinal use.	It can prevent cancer and also help in constipation.

What is Oat Bran?

Oats were first grown in England in the year 1658. Oats are cereal grains belonging to the cereal Avena sativa. Oats have been shown to reduce one’s risk of coronary heart disease by lowering their LDL or bad cholesterol levels, raising their HDL or good cholesterol levels, and reducing blood pressure and blood sugar.

Oats are a great addition to an individual’s diet because of their nutritional benefits. Oats provide fibre, B vitamin complex, iron, magnesium and several amino acids.

Oats help reduce cholesterol and blood pressure in the body’s circulatory system while lowering high blood sugar levels. For better health, one must aim for 3-5 servings of oats per day in addition to other grains like wheat.

Oats take a very short time to prepare and are very easy to do. Most people purchase oats in bulk at their local grocery store. If one buys them packaged, one should ensure they are whole grain/oatmeal (not instant or quick oats).

There are three main types of oats: Steel-cut oats, rolled oats and oat groats.

Steel-cut oats are the whole oat kernel sliced into small pieces (or “cuts”). They take longer to cook than rolled or instant oats and have a very hearty texture that some people like while others don’t.

Rolled oats: – These are large whole flakes used to prepare traditional oatmeal. It is used as an additive in making a variety of sweets, such as raisin cookies, oatmeal, granola, and baby food.

Oat groats: – These are the whole kernel withdrawn from the husk or hull.

What is Wheat Bran?

Wheat bran is one of the most powerful natural laxatives present, which can help regulate bowel movements. It also has significant antioxidant properties that may help prevent cancer in some cases.

Wheat bran is rich in fibre, vitamin B1, vitamin E, zinc and iron. Wheat bran has been used for centuries as natural food to help balance blood sugar levels and fight diabetes.

Wheat bran extract helps one to maintain healthy cholesterol levels by naturally lowering between 10% to 20% of bad LDL cholesterol levels, improving HDL healthy cholesterol levels.

Wheat bran may also help reduce inflammation in the body. Inflammation is the root cause of most of the diseases in our society today. So, wheat bran can be of great help.

Wheat bran can help lower cholesterol and blood pressure and reduce the risk of cardiovascular disease. It also helps lower triglyceride levels that are related to heart health risks.

The more fibre one eats, the more likely one is to be healthier. So, there are some ways that one can increase one’s fibre intake. Nowadays, most people eat more processed foods than one should or maybe fewer whole foods than one should.

It is hard to find fibre in any processed food. Therefore, an individual needs to make a goal to start eating more whole foods and less processed foods.

Eating wheat bran will help an individual to be healthier and fight all types of diseases. Flaxseed meals can help in having a natural bowel movement.

Flaxseed meal is also very high in fibre and omega-3 fatty acids that are good for heart health. It is available in almost any grocery store or health food store.

Main Differences Between Oat Bran and Wheat Bran

1. Oat bran has no properties that can prevent cancer, whereas wheat bran helps prevent cancer.
2. Oat bran is soluble fibre, whereas wheat bran is insoluble fibre.
3. Oat bran consists of thiamine and folate from the vitamin B complex, whereas wheat bran consists of Niacin and vitamin B6.
4. Half a cup of Oat bran consists of 150 calories and 7-gram fibre, whereas a half cup of wheat gram consists of 60 calories and 12-gram fibre.
5. Oat bran contains more amount of fat, i.e., 7.03 grams, whereas wheat bran has a lesser amount of fat, i.e., 3.4 grams.

References

1. https://academic.oup.com/ajcn/article-abstract/54/4/678/4694252
2. https://academic.oup.com/ajcn/article-abstract/68/3/711/4648701

Last Updated : 11 June, 2023