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  6. Glutinous rice vs. Bran

Glutinous rice vs. Bran — In-Depth Nutrition Comparison

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How are Glutinous rice and Bran different?

  • Bran has more Manganese, Phosphorus, Vitamin B1, Iron, Magnesium, and Fiber than Glutinous rice.
  • Daily need coverage for Manganese from Bran is 31% higher.

Rice, white, glutinous, unenriched, cooked and Oat bran, cooked are the varieties used in this article.

Infographic

Glutinous rice vs Bran 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.
Glutinous rice
Glutinous rice
0
:
10
Bran
Bran
Contains more Calcium +400%
Contains more Iron +528.6%
Contains more Magnesium +700%
Contains more Phosphorus +1387.5%
Contains more Potassium +820%
Contains less Sodium -80%
Contains more Zinc +29.3%
Contains more Copper +34.7%
Contains more Manganese +267.9%
Contains more Selenium +37.5%
Glutinous rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 6% 4% 4% 1% 1% 12% 17% 35% 31%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +400%
Contains more Iron +528.6%
Contains more Magnesium +700%
Contains more Phosphorus +1387.5%
Contains more Potassium +820%
Contains less Sodium -80%
Contains more Zinc +29.3%
Contains more Copper +34.7%
Contains more Manganese +267.9%
Contains more Selenium +37.5%

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.
Glutinous rice
Glutinous rice
4
:
4
Bran
Bran
Contains more Vitamin B3 +101.4%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +161.5%
Contains more Folate +500%
Equal in Vitamin B5 - 0.217
Equal in Vitamin B6 - 0.025
Glutinous rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin B3 +101.4%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +161.5%
Contains more Folate +500%
Equal in Vitamin B5 - 0.217
Equal in Vitamin B6 - 0.025

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Glutinous rice
Glutinous rice
1
:
4
Bran
Bran
Contains more Carbs +84.4%
Contains more Protein +58.9%
Contains more Fats +352.6%
Contains more Other +600%
Equal in Water - 84
Glutinous rice
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Carbs +84.4%
Contains more Protein +58.9%
Contains more Fats +352.6%
Contains more Other +600%
Equal in Water - 84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Glutinous rice
Glutinous rice
1
:
2
Bran
Bran
Contains less Saturated Fat -76.1%
Contains more Monounsaturated Fat +315.7%
Contains more Polyunsaturated fat +391.3%
Glutinous rice
22% 39% 39%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.07 g
Polyunsaturated fat: 0.069 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -76.1%
Contains more Monounsaturated Fat +315.7%
Contains more Polyunsaturated fat +391.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Glutinous rice Bran
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Glutinous rice Bran Opinion
Net carbs 20.09g 8.84g Glutinous rice
Protein 2.02g 3.21g Bran
Fats 0.19g 0.86g Bran
Carbs 21.09g 11.44g Glutinous rice
Calories 97kcal 40kcal Glutinous rice
Sugar 0.05g Bran
Fiber 1g 2.6g Bran
Calcium 2mg 10mg Bran
Iron 0.14mg 0.88mg Bran
Magnesium 5mg 40mg Bran
Phosphorus 8mg 119mg Bran
Potassium 10mg 92mg Bran
Sodium 5mg 1mg Bran
Zinc 0.41mg 0.53mg Bran
Copper 0.049mg 0.066mg Bran
Manganese 0.262mg 0.964mg Bran
Selenium 5.6µg 7.7µg Bran
Vitamin E 0.04mg Glutinous rice
Vitamin B1 0.02mg 0.16mg Bran
Vitamin B2 0.013mg 0.034mg Bran
Vitamin B3 0.29mg 0.144mg Glutinous rice
Vitamin B5 0.215mg 0.217mg Bran
Vitamin B6 0.026mg 0.025mg Glutinous rice
Folate 1µg 6µg Bran
Tryptophan 0.023mg 0.057mg Bran
Threonine 0.072mg 0.086mg Bran
Isoleucine 0.087mg 0.114mg Bran
Leucine 0.167mg 0.235mg Bran
Lysine 0.073mg 0.13mg Bran
Methionine 0.047mg 0.057mg Bran
Phenylalanine 0.108mg 0.155mg Bran
Valine 0.123mg 0.165mg Bran
Histidine 0.047mg 0.07mg Bran
Saturated Fat 0.039g 0.163g Glutinous rice
Monounsaturated Fat 0.07g 0.291g Bran
Polyunsaturated fat 0.069g 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Glutinous rice Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
3%
Glutinous rice
6%
Bran
Minerals Daily Need Coverage Score
11%
Glutinous rice
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.124g)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 42)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.