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  6. Bran raw vs. Rye

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.

Food varieties used in this article are Oat bran, raw and Rye grain.

Infographic

Bran raw vs Rye 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.
Bran raw
Bran raw
9
:
1
Rye
Rye
Contains more Calcium +141.7%
Contains more Iron +105.7%
Contains more Magnesium +113.6%
Contains more Phosphorus +121.1%
Contains more Potassium +11%
Contains more Zinc +17.4%
Contains more Manganese +118.5%
Contains more Selenium +225.2%
Contains less Sodium -50%
Equal in Potassium - 510
Equal in Copper - 0.367
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +141.7%
Contains more Iron +105.7%
Contains more Magnesium +113.6%
Contains more Phosphorus +121.1%
Contains more Potassium +11%
Contains more Zinc +17.4%
Contains more Manganese +118.5%
Contains more Selenium +225.2%
Contains less Sodium -50%
Equal in Potassium - 510
Equal in Copper - 0.367

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.
Bran raw
Bran raw
4
:
5
Rye
Rye
Contains more Vitamin E +18.8%
Contains more Vitamin B1 +270.3%
Contains more Folate +36.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +357.2%
Contains more Vitamin B6 +78.2%
Contains more Vitamin K +84.4%
Equal in Vitamin B5 - 1.456
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin E +18.8%
Contains more Vitamin B1 +270.3%
Contains more Folate +36.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +357.2%
Contains more Vitamin B6 +78.2%
Contains more Vitamin K +84.4%
Equal in Vitamin B5 - 1.456

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
3
:
2
Rye
Rye
Contains more Protein +67.3%
Contains more Fats +331.3%
Contains more Other +84.7%
Contains more Carbs +14.6%
Contains more Water +61.8%
Bran raw
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
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Protein +67.3%
Contains more Fats +331.3%
Contains more Other +84.7%
Contains more Carbs +14.6%
Contains more Water +61.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Rye
Rye
Contains more Monounsaturated Fat +1042.3%
Contains more Polyunsaturated fat +260.6%
Contains less Saturated Fat -85.2%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +1042.3%
Contains more Polyunsaturated fat +260.6%
Contains less Saturated Fat -85.2%

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 Rye
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Rye Opinion
Net carbs 50.82g 60.76g Rye
Protein 17.3g 10.34g Bran raw
Fats 7.03g 1.63g Bran raw
Carbs 66.22g 75.86g Rye
Calories 246kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 1.45g 0.98g Rye
Fiber 15.4g 15.1g Bran raw
Calcium 58mg 24mg Bran raw
Iron 5.41mg 2.63mg Bran raw
Magnesium 235mg 110mg Bran raw
Phosphorus 734mg 332mg Bran raw
Potassium 566mg 510mg Bran raw
Sodium 4mg 2mg Rye
Zinc 3.11mg 2.65mg Bran raw
Copper 0.403mg 0.367mg Bran raw
Manganese 5.63mg 2.577mg Bran raw
Selenium 45.2µg 13.9µg Bran raw
Vitamin A 0IU 11IU Rye
Vitamin A RAE 0µg 1µg Rye
Vitamin E 1.01mg 0.85mg Bran raw
Vitamin B1 1.17mg 0.316mg Bran raw
Vitamin B2 0.22mg 0.251mg Rye
Vitamin B3 0.934mg 4.27mg Rye
Vitamin B5 1.494mg 1.456mg Bran raw
Vitamin B6 0.165mg 0.294mg Rye
Folate 52µg 38µg Bran raw
Vitamin K 3.2µg 5.9µg Rye
Tryptophan 0.335mg 0.108mg Bran raw
Threonine 0.502mg 0.289mg Bran raw
Isoleucine 0.668mg 0.208mg Bran raw
Leucine 1.374mg 0.563mg Bran raw
Lysine 0.76mg 0.286mg Bran raw
Methionine 0.335mg 0.153mg Bran raw
Phenylalanine 0.908mg 0.435mg Bran raw
Valine 0.964mg 0.317mg Bran raw
Histidine 0.41mg 0.189mg Bran raw
Saturated Fat 1.328g 0.197g Rye
Monounsaturated Fat 2.376g 0.208g Bran raw
Polyunsaturated fat 2.766g 0.767g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Bran raw
36%
Rye
Minerals Daily Need Coverage Score
195%
Bran raw
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.47g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.131g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 22)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.