Bran raw vs. Rye — In-Depth Nutrition Comparison
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A recap on differences between bran raw and rye
- Bran raw has more manganese, vitamin B1, phosphorus, selenium, iron, and magnesium; however, rye is higher in vitamin B3 and vitamin B6.
- Bran raw covers your daily manganese needs 133% more than rye.
- Rye contains 7 times less saturated fat than bran raw. Bran raw contains 1.328g of saturated fat, while rye contains 0.197g.
- The glycemic index of bran raw is higher.
Food varieties used in this article are Oat bran, raw and Rye grain.
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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.
| Contains more MagnesiumMagnesium | +113.6% |
| Contains more CalciumCalcium | +141.7% |
| Contains more IronIron | +105.7% |
| Contains more ZincZinc | +17.4% |
| Contains more PhosphorusPhosphorus | +121.1% |
| Contains more ManganeseManganese | +118.5% |
| Contains more SeleniumSelenium | +225.2% |
| Contains less SodiumSodium | -50% |
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.
| Contains more Vitamin EVitamin E | +18.8% |
| Contains more Vitamin B1Vitamin B1 | +270.3% |
| Contains more FolateFolate | +36.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +14.1% |
| Contains more Vitamin B3Vitamin B3 | +357.2% |
| Contains more Vitamin B6Vitamin B6 | +78.2% |
| Contains more Vitamin KVitamin K | +84.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 5.63mg | 2.577mg | 133% |
| Vitamin B1 | 1.17mg | 0.316mg | 71% |
| Phosphorus | 734mg | 332mg | 57% |
| Selenium | 45.2µg | 13.9µg | 57% |
| Iron | 5.41mg | 2.63mg | 35% |
| Magnesium | 235mg | 110mg | 30% |
| Vitamin B3 | 0.934mg | 4.27mg | 21% |
| Protein | 17.3g | 10.34g | 14% |
| Polyunsaturated fat | 2.766g | 0.767g | 13% |
| Vitamin B6 | 0.165mg | 0.294mg | 10% |
| Fats | 7.03g | 1.63g | 8% |
| Calories | 246kcal | 338kcal | 5% |
| Saturated fat | 1.328g | 0.197g | 5% |
| Monounsaturated fat | 2.376g | 0.208g | 5% |
| Zinc | 3.11mg | 2.65mg | 4% |
| Copper | 0.403mg | 0.367mg | 4% |
| Folate | 52µg | 38µg | 4% |
| Calcium | 58mg | 24mg | 3% |
| Carbs | 66.22g | 75.86g | 3% |
| Vitamin K | 3.2µg | 5.9µg | 2% |
| Vitamin B2 | 0.22mg | 0.251mg | 2% |
| Potassium | 566mg | 510mg | 2% |
| Vitamin E | 1.01mg | 0.85mg | 1% |
| Vitamin B5 | 1.494mg | 1.456mg | 1% |
| Fiber | 15.4g | 15.1g | 1% |
| Net carbs | 50.82g | 60.76g | N/A |
| Sugar | 1.45g | 0.98g | N/A |
| Sodium | 4mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Choline | 32.2mg | 30.4mg | 0% |
| Tryptophan | 0.335mg | 0.108mg | 0% |
| Threonine | 0.502mg | 0.289mg | 0% |
| Isoleucine | 0.668mg | 0.208mg | 0% |
| Leucine | 1.374mg | 0.563mg | 0% |
| Lysine | 0.76mg | 0.286mg | 0% |
| Methionine | 0.335mg | 0.153mg | 0% |
| Phenylalanine | 0.908mg | 0.435mg | 0% |
| Valine | 0.964mg | 0.317mg | 0% |
| Histidine | 0.41mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +67.3% |
| Contains more FatsFats | +331.3% |
| Contains more OtherOther | +84.7% |
| Contains more CarbsCarbs | +14.6% |
| Contains more WaterWater | +61.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1042.3% |
| Contains more Poly. FatPolyunsaturated fat | +260.6% |
| Contains less Sat. FatSaturated fat | -85.2% |