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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 E Vitamin 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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran raw Brown rice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Bran raw Brown rice Opinion
Calories 246kcal 123kcal Bran raw
Protein 17.3g 2.74g Bran raw
Fats 7.03g 0.97g Bran raw
Net carbs 50.82g 23.98g Bran raw
Carbs 66.22g 25.58g Bran raw
Magnesium 235mg 39mg Bran raw
Calcium 58mg 3mg Bran raw
Potassium 566mg 86mg Bran raw
Iron 5.41mg 0.56mg Bran raw
Sugar 1.45g 0.24g Brown rice
Fiber 15.4g 1.6g Bran raw
Copper 0.403mg 0.106mg Bran raw
Zinc 3.11mg 0.71mg Bran raw
Starch 24.79g Brown rice
Phosphorus 734mg 103mg Bran raw
Sodium 4mg 4mg
Vitamin E 1.01mg 0.17mg Bran raw
Manganese 5.63mg 0.974mg Bran raw
Selenium 45.2µg 5.8µg Bran raw
Vitamin B1 1.17mg 0.178mg Bran raw
Vitamin B2 0.22mg 0.069mg Bran raw
Vitamin B3 0.934mg 2.561mg Brown rice
Vitamin B5 1.494mg 0.38mg Bran raw
Vitamin B6 0.165mg 0.123mg Bran raw
Vitamin K 3.2µg 0.2µg Bran raw
Folate 52µg 9µg Bran raw
Choline 32.2mg 9.2mg Bran raw
Saturated Fat 1.328g 0.26g Brown rice
Monounsaturated Fat 2.376g 0.369g Bran raw
Polyunsaturated fat 2.766g 0.366g Bran raw
Tryptophan 0.335mg 0.033mg Bran raw
Threonine 0.502mg 0.095mg Bran raw
Isoleucine 0.668mg 0.109mg Bran raw
Leucine 1.374mg 0.214mg Bran raw
Lysine 0.76mg 0.099mg Bran raw
Methionine 0.335mg 0.058mg Bran raw
Phenylalanine 0.908mg 0.133mg Bran raw
Valine 0.964mg 0.151mg Bran raw
Histidine 0.41mg 0.066mg Bran raw
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
Bran raw
13%
Brown rice
Minerals Daily Need Coverage Score
195%
Bran raw
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.21g)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 1.068g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 10)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)

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.