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  6. Bran vs. Rye

Bran vs. Rye — In-Depth Nutrition Comparison

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What are the main differences between Bran and Rye?

  • Bran has less Manganese, Fiber, Copper, Phosphorus, Vitamin B3, Vitamin B5, Iron, Vitamin B6, Zinc, and Vitamin B2 than Rye.
  • Rye's daily need coverage for Manganese is 70% higher.

We used Oat bran, cooked and Rye grain types in this comparison.

Infographic

Bran vs Rye 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
1
:
9
Rye
Rye
Contains less Sodium -50%
Contains more Calcium +140%
Contains more Iron +198.9%
Contains more Magnesium +175%
Contains more Phosphorus +179%
Contains more Potassium +454.3%
Contains more Zinc +400%
Contains more Copper +456.1%
Contains more Manganese +167.3%
Contains more Selenium +80.5%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains less Sodium -50%
Contains more Calcium +140%
Contains more Iron +198.9%
Contains more Magnesium +175%
Contains more Phosphorus +179%
Contains more Potassium +454.3%
Contains more Zinc +400%
Contains more Copper +456.1%
Contains more Manganese +167.3%
Contains more Selenium +80.5%

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
0
:
9
Rye
Rye
Contains more Vitamin A +∞%
Contains more Vitamin B1 +97.5%
Contains more Vitamin B2 +638.2%
Contains more Vitamin B3 +2865.3%
Contains more Vitamin B5 +571%
Contains more Vitamin B6 +1076%
Contains more Folate +533.3%
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%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +97.5%
Contains more Vitamin B2 +638.2%
Contains more Vitamin B3 +2865.3%
Contains more Vitamin B5 +571%
Contains more Vitamin B6 +1076%
Contains more Folate +533.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
:
4
Rye
Rye
Contains more Water +692.5%
Contains more Protein +222.1%
Contains more Fats +89.5%
Contains more Carbs +563.1%
Contains more Other +220.4%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Water +692.5%
Contains more Protein +222.1%
Contains more Fats +89.5%
Contains more Carbs +563.1%
Contains more Other +220.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Rye
Rye
Contains less Saturated Fat -17.3%
Contains more Monounsaturated Fat +39.9%
Contains more Polyunsaturated fat +126.3%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains less Saturated Fat -17.3%
Contains more Monounsaturated Fat +39.9%
Contains more Polyunsaturated fat +126.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Rye Opinion
Net carbs 8.84g 60.76g Rye
Protein 3.21g 10.34g Rye
Fats 0.86g 1.63g Rye
Carbs 11.44g 75.86g Rye
Calories 40kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 0.98g Bran
Fiber 2.6g 15.1g Rye
Calcium 10mg 24mg Rye
Iron 0.88mg 2.63mg Rye
Magnesium 40mg 110mg Rye
Phosphorus 119mg 332mg Rye
Potassium 92mg 510mg Rye
Sodium 1mg 2mg Bran
Zinc 0.53mg 2.65mg Rye
Copper 0.066mg 0.367mg Rye
Manganese 0.964mg 2.577mg Rye
Selenium 7.7µg 13.9µg Rye
Vitamin A 0IU 11IU Rye
Vitamin A RAE 0µg 1µg Rye
Vitamin E 0.85mg Rye
Vitamin B1 0.16mg 0.316mg Rye
Vitamin B2 0.034mg 0.251mg Rye
Vitamin B3 0.144mg 4.27mg Rye
Vitamin B5 0.217mg 1.456mg Rye
Vitamin B6 0.025mg 0.294mg Rye
Folate 6µg 38µg Rye
Vitamin K 5.9µg Rye
Tryptophan 0.057mg 0.108mg Rye
Threonine 0.086mg 0.289mg Rye
Isoleucine 0.114mg 0.208mg Rye
Leucine 0.235mg 0.563mg Rye
Lysine 0.13mg 0.286mg Rye
Methionine 0.057mg 0.153mg Rye
Phenylalanine 0.155mg 0.435mg Rye
Valine 0.165mg 0.317mg Rye
Histidine 0.07mg 0.189mg Rye
Saturated Fat 0.163g 0.197g Bran
Monounsaturated Fat 0.291g 0.208g Bran
Polyunsaturated fat 0.339g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Rye
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
36%
Rye
Minerals Daily Need Coverage Score
33%
Bran
98%
Rye

Comparison summary

Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.98g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.034g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.4)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.