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  6. Rye vs. Bran

Rye vs. Bran — In-Depth Nutrition Comparison

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What are the main differences between Rye and Bran?

  • 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.
  • Rye has 30 times more Vitamin B3 than Bran. Rye has 4.27mg of Vitamin B3, while Bran has 0.144mg.

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

Infographic

Rye 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.
Rye
Rye
9
:
1
Bran
Bran
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%
Contains less Sodium -50%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
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%
Contains less Sodium -50%

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.
Rye
Rye
9
:
0
Bran
Bran
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%
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%
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 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
Rye
Rye
4
:
1
Bran
Bran
Contains more Protein +222.1%
Contains more Fats +89.5%
Contains more Carbs +563.1%
Contains more Other +220.4%
Contains more Water +692.5%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 Protein +222.1%
Contains more Fats +89.5%
Contains more Carbs +563.1%
Contains more Other +220.4%
Contains more Water +692.5%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
36%
Rye
6%
Bran
Minerals Daily Need Coverage Score
98%
Rye
33%
Bran

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.