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Bran vs Rice - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Rice
Rice contains less Sugars (difference - 1.4g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 1.251g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 18)
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 is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Rice
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bran Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Bran
10
Rice
Mineral Summary Score
84
Bran
9
Rice

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
7
:
1
Rice
Contains more Iron +350.8%
Contains more Calcium +480%
Contains more Potassium +1517.1%
Contains more Magnesium +1858.3%
Contains more Copper +484.1%
Contains more Zinc +534.7%
Contains more Phosphorus +1607%
Contains less Sodium -75%
Contains more Iron +350.8%
Contains more Calcium +480%
Contains more Potassium +1517.1%
Contains more Magnesium +1858.3%
Contains more Copper +484.1%
Contains more Zinc +534.7%
Contains more Phosphorus +1607%
Contains less Sodium -75%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
6
:
2
Rice
Contains more Vitamin E +2425%
Contains more Vitamin B1 +617.8%
Contains more Vitamin B2 +1592.3%
Contains more Vitamin B5 +283.1%
Contains more Vitamin B6 +77.4%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +58%
Contains more Folic acid (B9) +∞%
Contains more Vitamin E +2425%
Contains more Vitamin B1 +617.8%
Contains more Vitamin B2 +1592.3%
Contains more Vitamin B5 +283.1%
Contains more Vitamin B6 +77.4%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +58%
Contains more Folic acid (B9) +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
104%
Bran
16%
Rice
Carbohydrates
66%
Bran
28%
Rice
Fats
32%
Bran
1%
Rice

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bran Rice Opinion
Calories 246 130 Bran
Protein 17.3 2.69 Bran
Fats 7.03 0.28 Bran
Vitamin C 0 0
Carbs 66.22 28.17 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 1.2 Bran
Calcium 58 10 Bran
Potassium 566 35 Bran
Magnesium 235 12 Bran
Sugars 1.45 0.05 Bran
Fiber 15.4 0.4 Bran
Copper 0.403 0.069 Bran
Zinc 3.11 0.49 Bran
Starch
Phosphorus 734 43 Bran
Sodium 4 1 Rice
Vitamin A 0 0
Vitamin E 1.01 0.04 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.163 Bran
Vitamin B2 0.22 0.013 Bran
Vitamin B3 0.934 1.476 Rice
Vitamin B5 1.494 0.39 Bran
Vitamin B6 0.165 0.093 Bran
Vitamin B12 0 0
Vitamin K 3.2 0 Bran
Folic acid (B9) 0 55 Rice
Trans Fat
Saturated Fat 1.328 0.077 Rice
Monounsaturated Fat 2.376 0.088 Bran
Polyunsaturated fat 2.766 0.076 Bran
Tryptophan 0.335 0.031 Bran
Threonine 0.502 0.096 Bran
Isoleucine 0.668 0.116 Bran
Leucine 1.374 0.222 Bran
Lysine 0.76 0.097 Bran
Methionine 0.335 0.063 Bran
Phenylalanine 0.908 0.144 Bran
Valine 0.964 0.164 Bran
Histidine 0.41 0.063 Bran
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.