Arborio rice vs. Bran — In-Depth Nutrition Comparison
Compare
What are the differences between Arborio rice and Bran?
- Arborio rice is higher in Folate, Vitamin B3, and Iron, yet Bran is higher in Manganese, Phosphorus, and Magnesium.
- Bran's daily need coverage for Manganese is 26% more.
- Arborio rice has 10 times more Vitamin B3 than Bran. While Arborio rice has 1.493mg of Vitamin B3, Bran has only 0.144mg.
We used Rice, white, short-grain, enriched, cooked and Oat bran, cooked types in this article.
Infographic
Infographic link
Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
more
Iron
+65.9%
Contains
less
Sodium
-100%
Contains
more
Calcium
+900%
Contains
more
Magnesium
+400%
Contains
more
Phosphorus
+260.6%
Contains
more
Potassium
+253.8%
Contains
more
Zinc
+32.5%
Contains
more
Manganese
+170%
Equal in Copper - 0.066
Equal in Selenium - 7.7
Contains
more
Iron
+65.9%
Contains
less
Sodium
-100%
Contains
more
Calcium
+900%
Contains
more
Magnesium
+400%
Contains
more
Phosphorus
+260.6%
Contains
more
Potassium
+253.8%
Contains
more
Zinc
+32.5%
Contains
more
Manganese
+170%
Equal in Copper - 0.066
Equal in Selenium - 7.7
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
more
Vitamin B3
+936.8%
Contains
more
Vitamin B5
+82.9%
Contains
more
Vitamin B6
+136%
Contains
more
Folate
+883.3%
Contains
more
Vitamin B2
+112.5%
Equal in Vitamin B1 - 0.16
Contains
more
Vitamin B3
+936.8%
Contains
more
Vitamin B5
+82.9%
Contains
more
Vitamin B6
+136%
Contains
more
Folate
+883.3%
Contains
more
Vitamin B2
+112.5%
Equal in Vitamin B1 - 0.16
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Carbs
+151.1%
Contains
more
Protein
+36%
Contains
more
Fats
+352.6%
Contains
more
Water
+22.6%
Contains
more
Other
+157.9%
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
Protein:
3.21 g
Fats:
0.86 g
Carbs:
11.44 g
Water:
84 g
Other:
0.49 g
Contains
more
Carbs
+151.1%
Contains
more
Protein
+36%
Contains
more
Fats
+352.6%
Contains
more
Water
+22.6%
Contains
more
Other
+157.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-68.7%
Contains
more
Monounsaturated Fat
+401.7%
Contains
more
Polyunsaturated fat
+578%
Saturated Fat:
0.051 g
Monounsaturated Fat:
0.058 g
Polyunsaturated fat:
0.05 g
Saturated Fat:
0.163 g
Monounsaturated Fat:
0.291 g
Polyunsaturated fat:
0.339 g
Contains
less
Saturated Fat
-68.7%
Contains
more
Monounsaturated Fat
+401.7%
Contains
more
Polyunsaturated fat
+578%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 28.73g | 8.84g |
|
| Protein | 2.36g | 3.21g |
|
| Fats | 0.19g | 0.86g |
|
| Carbs | 28.73g | 11.44g |
|
| Calories | 130kcal | 40kcal |
|
| Fiber | 2.6g |
|
|
| Calcium | 1mg | 10mg |
|
| Iron | 1.46mg | 0.88mg |
|
| Magnesium | 8mg | 40mg |
|
| Phosphorus | 33mg | 119mg |
|
| Potassium | 26mg | 92mg |
|
| Sodium | 0mg | 1mg |
|
| Zinc | 0.4mg | 0.53mg |
|
| Copper | 0.072mg | 0.066mg |
|
| Manganese | 0.357mg | 0.964mg |
|
| Selenium | 7.5µg | 7.7µg |
|
| Vitamin B1 | 0.164mg | 0.16mg |
|
| Vitamin B2 | 0.016mg | 0.034mg |
|
| Vitamin B3 | 1.493mg | 0.144mg |
|
| Vitamin B5 | 0.397mg | 0.217mg |
|
| Vitamin B6 | 0.059mg | 0.025mg |
|
| Folate | 59µg | 6µg |
|
| Tryptophan | 0.027mg | 0.057mg |
|
| Threonine | 0.084mg | 0.086mg |
|
| Isoleucine | 0.102mg | 0.114mg |
|
| Leucine | 0.195mg | 0.235mg |
|
| Lysine | 0.085mg | 0.13mg |
|
| Methionine | 0.056mg | 0.057mg |
|
| Phenylalanine | 0.126mg | 0.155mg |
|
| Valine | 0.144mg | 0.165mg |
|
| Histidine | 0.056mg | 0.07mg |
|
| Saturated Fat | 0.051g | 0.163g |
|
| Monounsaturated Fat | 0.058g | 0.291g |
|
| Polyunsaturated fat | 0.05g | 0.339g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
6%
Minerals Daily Need Coverage Score
20%
33%
Comparison summary
Which food is lower in glycemic index?
Bran is lower in glycemic index (difference - 13)
Which food is cheaper?
Bran is cheaper (difference - $1)
Which food is richer in minerals?
Bran is relatively richer in minerals
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Arborio rice is lower in Saturated Fat (difference - 0.112g)
Which food is richer in vitamins?
Arborio rice is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)