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  6. Bran raw vs. Arborio rice

Bran raw vs. Arborio rice — In-Depth Nutrition Comparison

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What are the main differences between bran raw and arborio rice?

  • Arborio rice has less manganese, phosphorus, vitamin B1, selenium, magnesium, iron, copper, zinc, vitamin B5, and potassium than bran raw.
  • Bran raw's daily need coverage for manganese is 229% higher.
  • Bran raw has 29 times more magnesium than arborio rice. Bran raw has 235mg of magnesium, while arborio rice has 8mg.
  • Bran raw has a lower glycemic index than arborio rice.

We used Oat bran, raw and Rice, white, short-grain, enriched, cooked types in this comparison.

Infographic

Bran raw vs Arborio rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +2837.5%
Contains more CalciumCalcium +5700%
Contains more PotassiumPotassium +2076.9%
Contains more IronIron +270.5%
Contains more CopperCopper +459.7%
Contains more ZincZinc +677.5%
Contains more PhosphorusPhosphorus +2124.2%
Contains more ManganeseManganese +1477%
Contains more SeleniumSelenium +502.7%
Contains less SodiumSodium -100%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +613.4%
Contains more Vitamin B2Vitamin B2 +1275%
Contains more Vitamin B5Vitamin B5 +276.3%
Contains more Vitamin B6Vitamin B6 +179.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +59.9%
Contains more FolateFolate +13.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Arborio rice DV% diff.
Manganese 5.63mg 0.357mg 229%
Phosphorus 734mg 33mg 100%
Vitamin B1 1.17mg 0.164mg 84%
Selenium 45.2µg 7.5µg 69%
Fiber 15.4g 62%
Magnesium 235mg 8mg 54%
Iron 5.41mg 1.46mg 49%
Copper 0.403mg 0.072mg 37%
Protein 17.3g 2.36g 30%
Zinc 3.11mg 0.4mg 25%
Vitamin B5 1.494mg 0.397mg 22%
Polyunsaturated fat 2.766g 0.05g 18%
Vitamin B2 0.22mg 0.016mg 16%
Potassium 566mg 26mg 16%
Carbs 66.22g 28.73g 12%
Fats 7.03g 0.19g 11%
Vitamin B6 0.165mg 0.059mg 8%
Vitamin E 1.01mg 7%
Saturated fat 1.328g 0.051g 6%
Choline 32.2mg 6%
Monounsaturated fat 2.376g 0.058g 6%
Calories 246kcal 130kcal 6%
Calcium 58mg 1mg 6%
Vitamin B3 0.934mg 1.493mg 3%
Vitamin K 3.2µg 3%
Folate 52µg 59µg 2%
Net carbs 50.82g 28.73g N/A
Sugar 1.45g N/A
Sodium 4mg 0mg 0%
Tryptophan 0.335mg 0.027mg 0%
Threonine 0.502mg 0.084mg 0%
Isoleucine 0.668mg 0.102mg 0%
Leucine 1.374mg 0.195mg 0%
Lysine 0.76mg 0.085mg 0%
Methionine 0.335mg 0.056mg 0%
Phenylalanine 0.908mg 0.126mg 0%
Valine 0.964mg 0.144mg 0%
Histidine 0.41mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +633.1%
Contains more FatsFats +3600%
Contains more CarbsCarbs +130.5%
Contains more OtherOther +1426.3%
Contains more WaterWater +946.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +3996.6%
Contains more Poly. FatPolyunsaturated fat +5432%
Contains less Sat. FatSaturated fat -96.2%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.