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  6. Bran raw vs. Rice

Bran raw vs. Rice — In-Depth Nutrition Comparison

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How are bran raw and rice different?

  • Bran raw is higher than rice in manganese, phosphorus, vitamin B1, selenium, fiber, magnesium, iron, copper, zinc, and vitamin B5.
  • Bran raw covers your daily need for manganese, 224% more than rice.
  • Bran raw contains 39 times more fiber than rice. Bran raw contains 15.4g of fiber, while rice contains 0.4g.

Oat bran, raw and Rice, white, long-grain, regular, enriched, cooked types were used in this article.

Infographic

Bran raw vs 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%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +1858.3%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +1517.1%
Contains more IronIron +350.8%
Contains more CopperCopper +484.1%
Contains more ZincZinc +534.7%
Contains more PhosphorusPhosphorus +1607%
Contains more ManganeseManganese +1092.8%
Contains more SeleniumSelenium +502.7%
Contains less SodiumSodium -75%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Rice
Rice
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin EVitamin E +2425%
Contains more Vitamin B1Vitamin B1 +617.8%
Contains more Vitamin B2Vitamin B2 +1592.3%
Contains more Vitamin B5Vitamin B5 +283.1%
Contains more Vitamin B6Vitamin B6 +77.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B3Vitamin B3 +58%
Contains more FolateFolate +11.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Rice DV% diff.
Manganese 5.63mg 0.472mg 224%
Phosphorus 734mg 43mg 99%
Vitamin B1 1.17mg 0.163mg 84%
Selenium 45.2µg 7.5µg 69%
Fiber 15.4g 0.4g 60%
Magnesium 235mg 12mg 53%
Iron 5.41mg 1.2mg 53%
Copper 0.403mg 0.069mg 37%
Protein 17.3g 2.69g 29%
Zinc 3.11mg 0.49mg 24%
Vitamin B5 1.494mg 0.39mg 22%
Polyunsaturated fat 2.766g 0.076g 18%
Potassium 566mg 35mg 16%
Vitamin B2 0.22mg 0.013mg 16%
Carbs 66.22g 28.17g 13%
Fats 7.03g 0.28g 10%
Calories 246kcal 130kcal 6%
Vitamin E 1.01mg 0.04mg 6%
Vitamin B6 0.165mg 0.093mg 6%
Saturated fat 1.328g 0.077g 6%
Monounsaturated fat 2.376g 0.088g 6%
Calcium 58mg 10mg 5%
Choline 32.2mg 2.1mg 5%
Vitamin B3 0.934mg 1.476mg 3%
Vitamin K 3.2µg 0µg 3%
Folate 52µg 58µg 2%
Protein per 100 calories 7g 2.1g N/A
Calories per 10 g protein 142kcal 483kcal N/A
Weight per 100 calories 41g 77g N/A
Unsaturated / Saturated Fat ratio 3.9 2.1 N/A
Net carbs 50.82g 27.77g N/A
Sugar 1.45g 0.05g N/A
Sodium 4mg 1mg 0%
Tryptophan 0.335mg 0.031mg 0%
Threonine 0.502mg 0.096mg 0%
Isoleucine 0.668mg 0.116mg 0%
Leucine 1.374mg 0.222mg 0%
Lysine 0.76mg 0.097mg 0%
Methionine 0.335mg 0.063mg 0%
Phenylalanine 0.908mg 0.144mg 0%
Valine 0.964mg 0.164mg 0%
Histidine 0.41mg 0.063mg 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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +543.1%
Contains more FatsFats +2410.7%
Contains more CarbsCarbs +135.1%
Contains more OtherOther +590.5%
Contains more WaterWater +944.9%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +2600%
Contains more Poly. FatPolyunsaturated fat +3539.5%
Contains less Sat. FatSaturated fat -94.2%

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