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Rice vs. Bran — In-Depth Nutrition Comparison

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How are Rice and Bran different?

  • Rice is higher in Folate, Vitamin B3, and Vitamin B6, however, Bran is richer in Manganese, Phosphorus, Fiber, and Magnesium.
  • Daily need coverage for Manganese from Bran is 21% higher.
  • Rice contains 10 times more Vitamin B3 than Bran. While Rice contains 1.476mg of Vitamin B3, Bran contains only 0.144mg.

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

Infographic

Rice vs Bran 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.
Rice
Rice
2
:
6
Bran
Bran
Contains more Iron +36.4%
Contains more Magnesium +233.3%
Contains more Phosphorus +176.7%
Contains more Potassium +162.9%
Contains more Manganese +104.2%
Equal in Calcium - 10
Equal in Sodium - 1
Equal in Zinc - 0.53
Equal in Copper - 0.066
Equal in Selenium - 7.7
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Iron +36.4%
Contains more Magnesium +233.3%
Contains more Phosphorus +176.7%
Contains more Potassium +162.9%
Contains more Manganese +104.2%
Equal in Calcium - 10
Equal in Sodium - 1
Equal in Zinc - 0.53
Equal in Copper - 0.066
Equal in Selenium - 7.7

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.
Rice
Rice
7
:
1
Bran
Bran
Contains more Vitamin B3 +925%
Contains more Vitamin B5 +79.7%
Contains more Vitamin B6 +272%
Contains more Folate +866.7%
Contains more Vitamin B2 +161.5%
Equal in Vitamin B1 - 0.16
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%
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%
Contains more Vitamin B3 +925%
Contains more Vitamin B5 +79.7%
Contains more Vitamin B6 +272%
Contains more Folate +866.7%
Contains more Vitamin B2 +161.5%
Equal in Vitamin B1 - 0.16

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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