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  6. Bran raw vs. Glutinous rice

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

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How are bran raw and glutinous rice different?

  • Bran raw is higher than glutinous rice in manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, vitamin B5, and zinc.
  • Bran raw covers your daily need for manganese, 233% more than glutinous rice.
  • Bran raw contains 92 times more phosphorus than glutinous rice. Bran raw contains 734mg of phosphorus, while glutinous rice contains 8mg.
  • Glutinous rice has a higher glycemic index (98) than bran raw (56).

Oat bran, raw and Rice, white, glutinous, unenriched, cooked types were used in this article.

Infographic

Bran raw vs Glutinous 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +4600%
Contains more CalciumCalcium +2800%
Contains more PotassiumPotassium +5560%
Contains more IronIron +3764.3%
Contains more CopperCopper +722.4%
Contains more ZincZinc +658.5%
Contains more PhosphorusPhosphorus +9075%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +2048.9%
Contains more SeleniumSelenium +707.1%

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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin EVitamin E +2425%
Contains more Vitamin B1Vitamin B1 +5750%
Contains more Vitamin B2Vitamin B2 +1592.3%
Contains more Vitamin B3Vitamin B3 +222.1%
Contains more Vitamin B5Vitamin B5 +594.9%
Contains more Vitamin B6Vitamin B6 +534.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5100%
Contains more CholineCholine +1433.3%
~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 Glutinous rice DV% diff.
Manganese 5.63mg 0.262mg 233%
Phosphorus 734mg 8mg 104%
Vitamin B1 1.17mg 0.02mg 96%
Selenium 45.2µg 5.6µg 72%
Iron 5.41mg 0.14mg 66%
Fiber 15.4g 1g 58%
Magnesium 235mg 5mg 55%
Copper 0.403mg 0.049mg 39%
Protein 17.3g 2.02g 31%
Vitamin B5 1.494mg 0.215mg 26%
Zinc 3.11mg 0.41mg 25%
Polyunsaturated fat 2.766g 0.069g 18%
Vitamin B2 0.22mg 0.013mg 16%
Potassium 566mg 10mg 16%
Carbs 66.22g 21.09g 15%
Folate 52µg 1µg 13%
Fats 7.03g 0.19g 11%
Vitamin B6 0.165mg 0.026mg 11%
Calories 246kcal 97kcal 7%
Vitamin E 1.01mg 0.04mg 6%
Saturated fat 1.328g 0.039g 6%
Monounsaturated fat 2.376g 0.07g 6%
Calcium 58mg 2mg 6%
Choline 32.2mg 2.1mg 5%
Vitamin B3 0.934mg 0.29mg 4%
Vitamin K 3.2µg 0µg 3%
Net carbs 50.82g 20.09g N/A
Sugar 1.45g 0.05g N/A
Sodium 4mg 5mg 0%
Tryptophan 0.335mg 0.023mg 0%
Threonine 0.502mg 0.072mg 0%
Isoleucine 0.668mg 0.087mg 0%
Leucine 1.374mg 0.167mg 0%
Lysine 0.76mg 0.073mg 0%
Methionine 0.335mg 0.047mg 0%
Phenylalanine 0.908mg 0.108mg 0%
Valine 0.964mg 0.123mg 0%
Histidine 0.41mg 0.047mg 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% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +756.4%
Contains more FatsFats +3600%
Contains more CarbsCarbs +214%
Contains more OtherOther +4042.9%
Contains more WaterWater +1069.9%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +3294.3%
Contains more Poly. FatPolyunsaturated fat +3908.7%
Contains less Sat. FatSaturated fat -97.1%

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.