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Bran vs. Rice — In-Depth Nutrition Comparison

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How are Bran and Rice different?

  • Bran is higher in Manganese, Phosphorus, Fiber, and Magnesium, however, Rice is richer in Folate, Vitamin B3, and Vitamin B6.
  • Daily need coverage for Manganese from Bran is 21% higher.
  • Bran contains 7 times more Fiber than Rice. While Bran contains 2.6g of Fiber, Rice contains only 0.4g.

Oat bran, cooked and Rice, white, long-grain, regular, enriched, cooked are the varieties used in this article.

Infographic

Bran vs Rice 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.
Bran
Bran
6
:
2
Rice
Rice
Contains more Magnesium +233.3%
Contains more Phosphorus +176.7%
Contains more Potassium +162.9%
Contains more Manganese +104.2%
Contains more Iron +36.4%
Equal in Calcium - 10
Equal in Sodium - 1
Equal in Zinc - 0.49
Equal in Copper - 0.069
Equal in Selenium - 7.5
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Magnesium +233.3%
Contains more Phosphorus +176.7%
Contains more Potassium +162.9%
Contains more Manganese +104.2%
Contains more Iron +36.4%
Equal in Calcium - 10
Equal in Sodium - 1
Equal in Zinc - 0.49
Equal in Copper - 0.069
Equal in Selenium - 7.5

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.
Bran
Bran
1
:
7
Rice
Rice
Contains more Vitamin B2 +161.5%
Contains more Vitamin B3 +925%
Contains more Vitamin B5 +79.7%
Contains more Vitamin B6 +272%
Contains more Folate +866.7%
Equal in Vitamin B1 - 0.163
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%
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% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin B2 +161.5%
Contains more Vitamin B3 +925%
Contains more Vitamin B5 +79.7%
Contains more Vitamin B6 +272%
Contains more Folate +866.7%
Equal in Vitamin B1 - 0.163

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
:
1
Rice
Rice
Contains more Protein +19.3%
Contains more Fats +207.1%
Contains more Water +22.7%
Contains more Other +16.7%
Contains more Carbs +146.2%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +19.3%
Contains more Fats +207.1%
Contains more Water +22.7%
Contains more Other +16.7%
Contains more Carbs +146.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +230.7%
Contains more Polyunsaturated fat +346.1%
Contains less Saturated Fat -52.8%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +230.7%
Contains more Polyunsaturated fat +346.1%
Contains less Saturated Fat -52.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Rice Opinion
Net carbs 8.84g 27.77g Rice
Protein 3.21g 2.69g Bran
Fats 0.86g 0.28g Bran
Carbs 11.44g 28.17g Rice
Calories 40kcal 130kcal Rice
Sugar 0.05g Bran
Fiber 2.6g 0.4g Bran
Calcium 10mg 10mg
Iron 0.88mg 1.2mg Rice
Magnesium 40mg 12mg Bran
Phosphorus 119mg 43mg Bran
Potassium 92mg 35mg Bran
Sodium 1mg 1mg
Zinc 0.53mg 0.49mg Bran
Copper 0.066mg 0.069mg Rice
Manganese 0.964mg 0.472mg Bran
Selenium 7.7µg 7.5µg Bran
Vitamin E 0.04mg Rice
Vitamin B1 0.16mg 0.163mg Rice
Vitamin B2 0.034mg 0.013mg Bran
Vitamin B3 0.144mg 1.476mg Rice
Vitamin B5 0.217mg 0.39mg Rice
Vitamin B6 0.025mg 0.093mg Rice
Folate 6µg 58µg Rice
Tryptophan 0.057mg 0.031mg Bran
Threonine 0.086mg 0.096mg Rice
Isoleucine 0.114mg 0.116mg Rice
Leucine 0.235mg 0.222mg Bran
Lysine 0.13mg 0.097mg Bran
Methionine 0.057mg 0.063mg Rice
Phenylalanine 0.155mg 0.144mg Bran
Valine 0.165mg 0.164mg Bran
Histidine 0.07mg 0.063mg Bran
Saturated Fat 0.163g 0.077g Rice
Monounsaturated Fat 0.291g 0.088g Bran
Polyunsaturated fat 0.339g 0.076g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Rice
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
6%
Bran
13%
Rice
Minerals Daily Need Coverage Score
33%
Bran
22%
Rice

Comparison summary

Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.086g)
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 4)
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 Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.