All-Bran and Shredded Wheat are both known as healthy breakfast cereals, which are ideal if you’re looking to increase your fiber intake, but is one better than the other, and which one should you choose?
In this article, I’ll compare All-Bran head-to-head against Shredded Wheat to find out which has the most to offer nutritionally and the true difference between the two.
Read on to find out more, and at the end of this article, the winner will be revealed!
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- Ingredients Comparison
- All-Bran Vs. Shredded Wheat Nutritional Comparison:
- Best for Calorie Content
- Best for Carbs & Sugar Content
- Best for Protein Content
- Best for Fat Content
- Best for Fiber Content
- Best for Sodium/Salt Content
- Best for Vitamins/Minerals
- Best for Flavor/Texture
- Best for Price
- Overall Winner
When comparing the ingredients of All-Bran and Shredded Wheat, you can see that each cereal is pretty different.
You can’t this about many products, but Shredded Wheat only has one simple ingredient, which is 100% whole grain wheat.
Compared to All-Bran, which is made from various ingredients including wheat bran, sugar, barley malt, salt, and it’s fortified with various vitamins and minerals.
These ingredients tell us that both kinds of cereal contain natural ingredients, and they’re going to be a healthier option than some cereals, which contain artificial flavor and colors.
|All-Bran Ingredients||Nestlé Shredded Wheat Ingredients|
|Wheat Bran (87%), Sugar, Barley Malt Flavouring, Salt, Vitamins & Minerals: Niacin, Iron, Vitamin B6, Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin), Folic Acid, Vitamin D, Vitamin B12||Whole Grain Wheat (100%)|
All-Bran Vs. Shredded Wheat Nutritional Comparison
We’re now going to take a look at the nutritional comparison. To ensure this is done as fairly as possible, I’ll be comparing per weight (100g) rather than per recommended serving because each cereal is different.
I’ve also included the serving data for information, and to confirm, a serving of Shredded Wheat is two biscuits.
To confirm, the products and brands I’m comparing are Kellogg’s Original All-Bran and Nestlé Original Shredded Wheat.
Best for Calorie Content
Starting with the calorie comparison, All-Bran and Shredded Wheat can be considered low-calorie cereal options, and they’re fairly similar in calories per weight.
The cereal which has the lower calories of the two is All-Bran which contains 26kcal less per 100g than Shredded Wheat.
|Cereal Type||Calories Per 100g||Calories Per Serving|
|Kellogg’s All-Bran||334kcal||134kcal (per 40g Serving)|
|Nestlé Shredded Wheat||360kcal||162kcal (per 45g Serving)|
Best for Carbohydrate Content
Any cereal made from grains is never going to be low in carbohydrates, but if this is something you’re tracking, of the two, All-Bran contains 19g fewer carbs per 100g than Shredded Wheat, making Shredded Wheat the higher carb option.
|Cereal Type||Carbohydrates Per 100g||Carbohydrates Per Serving|
|Kellogg’s All-Bran||48g||19g (per 40g Serving)|
|Nestlé Shredded Wheat||67g||30g (per 45g Serving)|
Best for Sugar Content
You might be surprised to learn that although it’s incredibly high in fiber, All-Bran is also relatively high in sugar.
Because Shredded Wheat has no added sugar, it’s much lower in sugar per weight than All-Bran, which contains 18g per 100g compared to Shredded Wheat, which only contains 0.7g of natural sugars.
|Cereal Type||Sugars Per 100g||Sugars Per Serving|
|Kellogg’s All-Bran||18g||7.2g (per 40g Serving)|
|Nestlé Shredded Wheat||0.7g||0.3g (per 45g Serving)|
Best for Protein Content
Compared to other kinds of cereal, All-Bran and Shredded wheat are relatively high in protein, and there’s not much difference between the two when it comes to protein content per serving.
Of the two, All-Bran is slightly higher in protein with 2g more per 100g than Shredded Wheat.
|Cereal Type||Protein Per 100g||Protein Per Serving|
|Kellogg’s All-Bran||14g||5.6g (per 40g Serving)|
|Nestlé Shredded Wheat||12g||5.5g (per 45g Serving)|
Best for Fat Content
Kellogg’s All-Bran and Nestlé Shredded Wheat are low-fat breakfast cereal options, and with no fat added to the ingredients, these are natural fats common in whole grains.
If you need to keep an eye on fat consumption for your diet, the cereal with the lowest fat is All-Bran with 0.7g less fat per 100g; however, this is a nominal amount, and there’s minimal difference between the two.
All-Bran and Shredded Wheat are also very low in saturated fat with less than 1g per 100g of cereal.
The tables below show the fat and saturated fat content of All-Bran and Shredded Wheat:
|Cereal Type||Fat Per 100g||Saturated Fat per 100g|
|Nestlé Shredded Wheat||2.2g||0.5g|
Per Recommended Serving
|Cereal Type||Fat Per Serving||Saturated Fat per Serving|
|Kellogg’s All-Bran (per 40g Serving)||1.4g||0.3g|
|Nestlé Shredded Wheat (per 45g Serving)||1g||0.2g|
Best for Fiber Content
Many consumers choose All-Bran or Shredded Wheat for dietary fiber benefits and because they’re both classed as high-fiber cereals.
Of the two, All-Bran contains the most fiber, which weight-for-weight is more than double the amount of Shredded Wheat, but it’s important to mention that Shredded Wheat is also a high-fiber option.
|Cereal Type||Dietary Fibre Per 100g||Dietary Fibre per Serving|
|Kellogg’s All-Bran||27g||11g (per 40g Serving)|
|Nestlé Shredded Wheat||12g||5.5g (per 45g Serving)|
Best for Sodium/Salt Content
All-Bran has added salt in the ingredients, whereas Shredded Wheat doesn’t, which is reflected in the sodium content, with All-Bran being higher in sodium than Shredded Wheat.
To put this into context, All-Bran contains 6% of the daily recommended allowance for an adult, whereas Shredded Wheat contains less than 1% per serving.
|Cereal Type||Sodium/Salt Per 100g||Sodium/Salt per Serving|
|Kellogg’s All-Bran||0.95g||0.38g (per 40g Serving)|
|Nestlé Shredded Wheat||0.05g||0.02g (per 45g Serving)|
Best for Vitamins/Minerals
All-Bran is a fortified cereal which means certain vitamins and minerals are added to the ingredients, whereas Shredded Wheat only has one simple ingredient.
I’ve been unable to compare the cereals in this category due to a lack of vitamin & mineral data for Nestlé Shredded Wheat.
For information, the table below shows the vitamins and minerals which are added to All-Bran:
|Vitamin/Mineral Type||All-Bran Daily Value % Per Serving||Shredded Wheat Daily Value % Per Serving|
|Vitamin D||50%||No Data|
|Vitamin B6||25%||No Data|
|Vitamin B12||25%||No Data|
|Folic Acid||50%||No Data|
*mcg = microgram (1000th of a milligram) / mg = milligram (1000th of a gram)
Best for Flavor/Texture
Because the taste of a certain food product is subjective and varies between individuals, this is not something I can judge without a poll over a range of voters.
You can help decide the winner of this category by voting for your favorite in the poll below, and once you vote, you can see the public favorite so far.
Best for Price
Because All-Bran and Shredded wheat box sizes are different, I’ve compared the current price based on the cost per 100g of cereal.
At the time of writing this article, the average price of a 750g box of Kellogg’s All-Bran is £3.00, which means it costs £0.40 per 100g.
A 675g box of Nestlé Shredded Wheat costs an average of £2.70, which equals £0.40 per 100g.
Based on this information, All-Bran and Shredded Wheat are joint winners in the ‘best for price’ category.
Please note costs will fluctuate over time and may vary depending on where you shop and store offers at the time.
Overall Winner and Summary
All categories have now been compared, and the winner of the most categories for nutrition between All-Bran and Shredded Wheat is – All-Bran!
Although it was a close contest, All-Bran came out as best for Calories, Carbs, Protein, and Fiber, although Shredded Wheat is lower in sugar, fat, and salt.
So it really comes down to what you consider the most important factor for your dietary needs; for example, All-Bran is higher in sugar and salt but also much higher in fiber.
Hopefully, the data in this article can help you decide which is best for you and your family.
|Comparison Category||Winner (All-Bran or Shredded Wheat)|
|Best for Calorie Content||All-Bran|
|Best for Carbohydrate Content||All-Bran|
|Best for Sugar Content||Shredded Wheat|
|Best for Protein Content||All-Bran|
|Best for Fat Content||Shredded Wheat|
|Best for Fiber Content||All-Bran|
|Best for Sodium Content||Shredded Wheat|
|Best for Vitamins/Minerals||Not enough data to compare|
|Best for Price||Joint Winners|
I hope this article has helped you to find the information you were looking for; you might also find the following articles helpful too:
All-Bran Vs. Weetabix (Which is Best?)
Ryvita Original Vs. Dark Rye (Is One Better Than The Other?)
Special K Vs. Raisin Bran (Which is Best?)
Corn Flakes Vs. Frosted Flakes (Which is Best?)
References Used for this Article
To ensure the nutritional information used in this article is accurate, I have used data from the manufacturer; the links below contain the source information:
Kellogg’s All-Bran Manufacturer Nutritional Information