Bran raw vs. Rye — In-Depth Nutrition Comparison
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A recap on differences between Bran raw and Rye
- Bran raw has more Manganese, Vitamin B1, Phosphorus, Selenium, Iron, and Magnesium, however, Rye is higher in Vitamin B3, and Vitamin B6.
- Bran raw covers your daily Manganese needs 133% more than Rye.
- Rye contains 7 times less Saturated Fat than Bran raw. Bran raw contains 1.328g of Saturated Fat, while Rye contains 0.197g.
Food varieties used in this article are Oat bran, raw and Rye grain.
Infographic
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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
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Calcium
+141.7%
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Iron
+105.7%
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Magnesium
+113.6%
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Phosphorus
+121.1%
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Potassium
+11%
Contains
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Zinc
+17.4%
Contains
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Manganese
+118.5%
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Selenium
+225.2%
Contains
less
Sodium
-50%
Equal in Potassium - 510
Equal in Copper - 0.367
Contains
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Calcium
+141.7%
Contains
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Iron
+105.7%
Contains
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Magnesium
+113.6%
Contains
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Phosphorus
+121.1%
Contains
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Potassium
+11%
Contains
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Zinc
+17.4%
Contains
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Manganese
+118.5%
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Selenium
+225.2%
Contains
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Sodium
-50%
Equal in Potassium - 510
Equal in Copper - 0.367
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.
4
5
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Vitamin E
+18.8%
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Vitamin B1
+270.3%
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Folate
+36.8%
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Vitamin A
+∞%
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Vitamin B2
+14.1%
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Vitamin B3
+357.2%
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Vitamin B6
+78.2%
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Vitamin K
+84.4%
Equal in Vitamin B5 - 1.456
Contains
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Vitamin E
+18.8%
Contains
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Vitamin B1
+270.3%
Contains
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Folate
+36.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B2
+14.1%
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Vitamin B3
+357.2%
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Vitamin B6
+78.2%
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Vitamin K
+84.4%
Equal in Vitamin B5 - 1.456
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+67.3%
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Fats
+331.3%
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Other
+84.7%
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Carbs
+14.6%
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Water
+61.8%
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Protein
+67.3%
Contains
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Fats
+331.3%
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Other
+84.7%
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Carbs
+14.6%
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Water
+61.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1042.3%
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Polyunsaturated fat
+260.6%
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Saturated Fat
-85.2%
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Monounsaturated Fat
+1042.3%
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Polyunsaturated fat
+260.6%
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Saturated Fat
-85.2%
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 Sugar | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in price | |||
Rich in minerals | |||
Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 50.82g | 60.76g | |
Protein | 17.3g | 10.34g | |
Fats | 7.03g | 1.63g | |
Carbs | 66.22g | 75.86g | |
Calories | 246kcal | 338kcal | |
Fructose | 0.11g | ||
Sugar | 1.45g | 0.98g | |
Fiber | 15.4g | 15.1g | |
Calcium | 58mg | 24mg | |
Iron | 5.41mg | 2.63mg | |
Magnesium | 235mg | 110mg | |
Phosphorus | 734mg | 332mg | |
Potassium | 566mg | 510mg | |
Sodium | 4mg | 2mg | |
Zinc | 3.11mg | 2.65mg | |
Copper | 0.403mg | 0.367mg | |
Manganese | 5.63mg | 2.577mg | |
Selenium | 45.2µg | 13.9µg | |
Vitamin A | 0IU | 11IU | |
Vitamin A RAE | 0µg | 1µg | |
Vitamin E | 1.01mg | 0.85mg | |
Vitamin B1 | 1.17mg | 0.316mg | |
Vitamin B2 | 0.22mg | 0.251mg | |
Vitamin B3 | 0.934mg | 4.27mg | |
Vitamin B5 | 1.494mg | 1.456mg | |
Vitamin B6 | 0.165mg | 0.294mg | |
Folate | 52µg | 38µg | |
Vitamin K | 3.2µg | 5.9µg | |
Tryptophan | 0.335mg | 0.108mg | |
Threonine | 0.502mg | 0.289mg | |
Isoleucine | 0.668mg | 0.208mg | |
Leucine | 1.374mg | 0.563mg | |
Lysine | 0.76mg | 0.286mg | |
Methionine | 0.335mg | 0.153mg | |
Phenylalanine | 0.908mg | 0.435mg | |
Valine | 0.964mg | 0.317mg | |
Histidine | 0.41mg | 0.189mg | |
Saturated Fat | 1.328g | 0.197g | |
Monounsaturated Fat | 2.376g | 0.208g | |
Polyunsaturated fat | 2.766g | 0.767g |
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 |
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
46%
36%
Minerals Daily Need Coverage Score
195%
98%
Comparison summary
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 0.47g)
Which food contains less Sodium?
Rye contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Rye is lower in Saturated Fat (difference - 1.131g)
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 22)
Which food is cheaper?
Bran raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Bran raw 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.