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  6. Bran vs. Rice noodles

Bran vs. Rice noodles — In-Depth Nutrition Comparison

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How are Bran and Rice noodles different?

  • Bran is higher than Rice noodles in Manganese, Phosphorus, Vitamin B1, Iron, Magnesium, Fiber, and Selenium.
  • Bran covers your daily need of Manganese 37% more than Rice noodles.
  • Bran contains 23 times more Potassium than Rice noodles. Bran contains 92mg of Potassium, while Rice noodles contains 4mg.

Oat bran, cooked and Rice noodles, cooked types were used in this article.

Infographic

Bran vs Rice noodles 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
10
:
0
Rice noodles
Rice noodles
Contains more Calcium +150%
Contains more Iron +528.6%
Contains more Magnesium +1233.3%
Contains more Phosphorus +495%
Contains more Potassium +2200%
Contains less Sodium -94.7%
Contains more Zinc +112%
Contains more Copper +73.7%
Contains more Manganese +745.6%
Contains more Selenium +71.1%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Rice noodles
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 6% 3% 9% 1% 3% 7% 13% 15% 25%
Contains more Calcium +150%
Contains more Iron +528.6%
Contains more Magnesium +1233.3%
Contains more Phosphorus +495%
Contains more Potassium +2200%
Contains less Sodium -94.7%
Contains more Zinc +112%
Contains more Copper +73.7%
Contains more Manganese +745.6%
Contains more Selenium +71.1%

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
6
:
2
Rice noodles
Rice noodles
Contains more Vitamin B1 +788.9%
Contains more Vitamin B2 +750%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +1872.7%
Contains more Vitamin B6 +316.7%
Contains more Folate +500%
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 noodles
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% 1% 2% 1% 2% 1% 0% 0%
Contains more Vitamin B1 +788.9%
Contains more Vitamin B2 +750%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +1872.7%
Contains more Vitamin B6 +316.7%
Contains more Folate +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
:
1
Rice noodles
Rice noodles
Contains more Protein +79.3%
Contains more Fats +330%
Contains more Water +13.8%
Contains more Other +172.2%
Contains more Carbs +109.9%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Rice noodles
2% 24% 74%
Protein: 1.79 g
Fats: 0.2 g
Carbs: 24.01 g
Water: 73.82 g
Other: 0.18 g
Contains more Protein +79.3%
Contains more Fats +330%
Contains more Water +13.8%
Contains more Other +172.2%
Contains more Carbs +109.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Rice noodles
Rice noodles
Contains more Monounsaturated Fat +1019.2%
Contains more Polyunsaturated fat +1373.9%
Contains less Saturated Fat -85.9%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Rice noodles
32% 36% 32%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.023 g
Contains more Monounsaturated Fat +1019.2%
Contains more Polyunsaturated fat +1373.9%
Contains less Saturated Fat -85.9%

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 noodles
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran Rice noodles Opinion
Net carbs 8.84g 23.01g Rice noodles
Protein 3.21g 1.79g Bran
Fats 0.86g 0.2g Bran
Carbs 11.44g 24.01g Rice noodles
Calories 40kcal 108kcal Rice noodles
Sugar 0.03g Bran
Fiber 2.6g 1g Bran
Calcium 10mg 4mg Bran
Iron 0.88mg 0.14mg Bran
Magnesium 40mg 3mg Bran
Phosphorus 119mg 20mg Bran
Potassium 92mg 4mg Bran
Sodium 1mg 19mg Bran
Zinc 0.53mg 0.25mg Bran
Copper 0.066mg 0.038mg Bran
Manganese 0.964mg 0.114mg Bran
Selenium 7.7µg 4.5µg Bran
Vitamin E 0.03mg Rice noodles
Vitamin B1 0.16mg 0.018mg Bran
Vitamin B2 0.034mg 0.004mg Bran
Vitamin B3 0.144mg 0.072mg Bran
Vitamin B5 0.217mg 0.011mg Bran
Vitamin B6 0.025mg 0.006mg Bran
Folate 6µg 1µg Bran
Tryptophan 0.057mg 0.022mg Bran
Threonine 0.086mg 0.063mg Bran
Isoleucine 0.114mg 0.073mg Bran
Leucine 0.235mg 0.147mg Bran
Lysine 0.13mg 0.062mg Bran
Methionine 0.057mg 0.043mg Bran
Phenylalanine 0.155mg 0.095mg Bran
Valine 0.165mg 0.104mg Bran
Histidine 0.07mg 0.045mg Bran
Saturated Fat 0.163g 0.023g Rice noodles
Monounsaturated Fat 0.291g 0.026g Bran
Polyunsaturated fat 0.339g 0.023g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Rice noodles
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
1%
Rice noodles
Minerals Daily Need Coverage Score
33%
Bran
8%
Rice noodles

Comparison summary

Which food is lower in Saturated Fat?
Rice noodles
Rice noodles is lower in Saturated Fat (difference - 0.14g)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 5)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168914/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.