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  6. Bran raw vs. Brown rice

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

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Significant differences between bran raw and brown rice

  • The amount of manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, vitamin B5, and zinc in bran raw is higher than in brown rice.
  • Bran raw covers your daily manganese needs 202% more than brown rice.
  • Brown rice has 10 times less iron than bran raw. Bran raw has 5.41mg of iron, while brown rice has 0.56mg.

Specific food types used in this comparison are Oat bran, raw and Rice, brown, long-grain, cooked.

Infographic

Bran raw vs Brown 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +502.6%
Contains more CalciumCalcium +1833.3%
Contains more PotassiumPotassium +558.1%
Contains more IronIron +866.1%
Contains more CopperCopper +280.2%
Contains more ZincZinc +338%
Contains more PhosphorusPhosphorus +612.6%
Contains more ManganeseManganese +478%
Contains more SeleniumSelenium +679.3%
~equal in Sodium ~4mg

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin EVitamin E +494.1%
Contains more Vitamin B1Vitamin B1 +557.3%
Contains more Vitamin B2Vitamin B2 +218.8%
Contains more Vitamin B5Vitamin B5 +293.2%
Contains more Vitamin B6Vitamin B6 +34.1%
Contains more Vitamin KVitamin K +1500%
Contains more FolateFolate +477.8%
Contains more CholineCholine +250%
Contains more Vitamin B3Vitamin B3 +174.2%
~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 Brown rice DV% diff.
Manganese 5.63mg 0.974mg 202%
Phosphorus 734mg 103mg 90%
Vitamin B1 1.17mg 0.178mg 83%
Selenium 45.2µg 5.8µg 72%
Iron 5.41mg 0.56mg 61%
Fiber 15.4g 1.6g 55%
Magnesium 235mg 39mg 47%
Copper 0.403mg 0.106mg 33%
Protein 17.3g 2.74g 29%
Zinc 3.11mg 0.71mg 22%
Vitamin B5 1.494mg 0.38mg 22%
Polyunsaturated fat 2.766g 0.366g 16%
Potassium 566mg 86mg 14%
Carbs 66.22g 25.58g 14%
Vitamin B2 0.22mg 0.069mg 12%
Folate 52µg 9µg 11%
Starch 24.79g 10%
Vitamin B3 0.934mg 2.561mg 10%
Fats 7.03g 0.97g 9%
Calories 246kcal 123kcal 6%
Vitamin E 1.01mg 0.17mg 6%
Calcium 58mg 3mg 6%
Saturated fat 1.328g 0.26g 5%
Monounsaturated fat 2.376g 0.369g 5%
Choline 32.2mg 9.2mg 4%
Vitamin B6 0.165mg 0.123mg 3%
Vitamin K 3.2µg 0.2µg 3%
Net carbs 50.82g 23.98g N/A
Sugar 1.45g 0.24g N/A
Sodium 4mg 4mg 0%
Tryptophan 0.335mg 0.033mg 0%
Threonine 0.502mg 0.095mg 0%
Isoleucine 0.668mg 0.109mg 0%
Leucine 1.374mg 0.214mg 0%
Lysine 0.76mg 0.099mg 0%
Methionine 0.335mg 0.058mg 0%
Phenylalanine 0.908mg 0.133mg 0%
Valine 0.964mg 0.151mg 0%
Histidine 0.41mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +531.4%
Contains more FatsFats +624.7%
Contains more CarbsCarbs +158.9%
Contains more OtherOther +559.1%
Contains more WaterWater +972.8%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +543.9%
Contains more Poly. FatPolyunsaturated fat +655.7%
Contains less Sat. FatSaturated fat -80.4%

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.