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Wild rice vs Bran - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 1.172g)
Which food contains less Sugars?
Bran
Bran contains less Sugars (difference - 1.05g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 14)
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 ($)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Wild rice Bran
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wild rice Bran
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
23
Wild rice
32
Bran
Mineral Summary Score
67
Wild rice
84
Bran

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
:
6
Bran
Contains more Copper +30%
Contains more Zinc +91.6%
Contains more Iron +176%
Contains more Calcium +176.2%
Contains more Potassium +32.6%
Contains more Magnesium +32.8%
Contains more Phosphorus +69.5%
Contains less Sodium -42.9%
Contains more Copper +30%
Contains more Zinc +91.6%
Contains more Iron +176%
Contains more Calcium +176.2%
Contains more Potassium +32.6%
Contains more Magnesium +32.8%
Contains more Phosphorus +69.5%
Contains less Sodium -42.9%

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
:
4
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B2 +19.1%
Contains more Vitamin B3 +620.9%
Contains more Vitamin B6 +137%
Contains more Vitamin E +23.2%
Contains more Vitamin B1 +917.4%
Contains more Vitamin B5 +39.1%
Contains more Vitamin K +68.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +19.1%
Contains more Vitamin B3 +620.9%
Contains more Vitamin B6 +137%
Contains more Vitamin E +23.2%
Contains more Vitamin B1 +917.4%
Contains more Vitamin B5 +39.1%
Contains more Vitamin K +68.4%

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
88%
Wild rice
104%
Bran
Carbohydrates
75%
Wild rice
66%
Bran
Fats
5%
Wild rice
32%
Bran

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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 Wild rice Bran Opinion
Calories 357 246 Wild rice
Protein 14.73 17.3 Bran
Fats 1.08 7.03 Bran
Vitamin C 0 0
Carbs 74.9 66.22 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 5.41 Bran
Calcium 21 58 Bran
Potassium 427 566 Bran
Magnesium 177 235 Bran
Sugars 2.5 1.45 Wild rice
Fiber 6.2 15.4 Bran
Copper 0.524 0.403 Wild rice
Zinc 5.96 3.11 Wild rice
Starch
Phosphorus 433 734 Bran
Sodium 7 4 Bran
Vitamin A 19 0 Wild rice
Vitamin E 0.82 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.115 1.17 Bran
Vitamin B2 0.262 0.22 Wild rice
Vitamin B3 6.733 0.934 Wild rice
Vitamin B5 1.074 1.494 Bran
Vitamin B6 0.391 0.165 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 3.2 Bran
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.156 1.328 Wild rice
Monounsaturated Fat 0.159 2.376 Bran
Polyunsaturated fat 0.676 2.766 Bran
Tryptophan 0.179 0.335 Bran
Threonine 0.469 0.502 Bran
Isoleucine 0.618 0.668 Bran
Leucine 1.018 1.374 Bran
Lysine 0.629 0.76 Bran
Methionine 0.438 0.335 Wild rice
Phenylalanine 0.721 0.908 Bran
Valine 0.858 0.964 Bran
Histidine 0.384 0.41 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.