Wheat Germ vs. Wheat Bran

What is the difference between wheat germ and wheat bran? 

 Both are part of the wheat kernel and together account for most of wheat's nutritional value. It is the wheat germ and bran that are removed in the production of common white flour, which has little nutrients left.

Wheat germ is the embryo of the kernel, and contains a high proportion of polyunsaturated oils. One ounce contains 100 calories, 9 grams of protein, 3 grams of fiber, and 3 grams of fat. It also contains about one-third of the RDA for thiamin and vitamin E, as well as 10% of the RDA for iron and riboflavin. Defatted wheat germ is available, but it's a trade-off because it is much lower in vitamin E. Wheat germ should be refrigerated because of its oil content.

Wheat bran is the outer shell of the wheat kernel and contains a whopping 12 grams of insoluable fiber per ounce. One ounce also contains 40% of the daily RDA for both niacin and magnesium and 15% of the RDA for iron, along with 60 calories, 5 grams of protein, and 1 gram of fat.

Wheat germ and wheat bran can be added to baked goods and casseroles, sprinkled on cereal and salads or used as a coating for baked chicken or tofu.

Note: There are two kinds of dietary fiber, soluble and insoluble. Insoluble fiber, the kind found in wheat bran, adds bulk and helps keep the elimination system regular. It is the kind that appears to protect against colon cancer and other colon maladies. Soluble fiber is the type found in oat bran and soy products which helps lower blood cholesterol and absorbs toxins, carrying them out of the system.