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  6. Bran raw vs. Wild rice raw

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

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Differences between bran raw and wild rice raw

  • Bran raw has more manganese, vitamin B1, selenium, iron, phosphorus, fiber, and magnesium, while wild rice raw has more vitamin B3, zinc, and vitamin B6.
  • Bran raw's daily need coverage for manganese is 187% higher.
  • Wild rice raw contains 16 times less selenium than bran raw. Bran raw contains 45.2µg of selenium, while wild rice raw contains 2.8µg.

The food types used in this comparison are Oat bran, raw and Wild rice, raw.

Infographic

Bran raw vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more MagnesiumMagnesium +32.8%
Contains more CalciumCalcium +176.2%
Contains more PotassiumPotassium +32.6%
Contains more IronIron +176%
Contains more PhosphorusPhosphorus +69.5%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +323.6%
Contains more SeleniumSelenium +1514.3%
Contains more CopperCopper +30%
Contains more ZincZinc +91.6%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin EVitamin E +23.2%
Contains more Vitamin B1Vitamin B1 +917.4%
Contains more Vitamin B5Vitamin B5 +39.1%
Contains more Vitamin KVitamin K +68.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +19.1%
Contains more Vitamin B3Vitamin B3 +620.9%
Contains more Vitamin B6Vitamin B6 +137%
Contains more FolateFolate +82.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~35mg

All nutrients comparison - raw data values

Nutrient Bran raw Wild rice raw DV% diff.
Manganese 5.63mg 1.329mg 187%
Vitamin B1 1.17mg 0.115mg 88%
Selenium 45.2µg 2.8µg 77%
Iron 5.41mg 1.96mg 43%
Phosphorus 734mg 433mg 43%
Fiber 15.4g 6.2g 37%
Vitamin B3 0.934mg 6.733mg 36%
Zinc 3.11mg 5.96mg 26%
Vitamin B6 0.165mg 0.391mg 17%
Polyunsaturated fat 2.766g 0.676g 14%
Magnesium 235mg 177mg 14%
Copper 0.403mg 0.524mg 13%
Folate 52µg 95µg 11%
Fats 7.03g 1.08g 9%
Vitamin B5 1.494mg 1.074mg 8%
Monounsaturated fat 2.376g 0.159g 6%
Calories 246kcal 357kcal 6%
Protein 17.3g 14.73g 5%
Saturated fat 1.328g 0.156g 5%
Calcium 58mg 21mg 4%
Potassium 566mg 427mg 4%
Carbs 66.22g 74.9g 3%
Vitamin B2 0.22mg 0.262mg 3%
Choline 32.2mg 35mg 1%
Vitamin E 1.01mg 0.82mg 1%
Vitamin K 3.2µg 1.9µg 1%
Net carbs 50.82g 68.7g N/A
Sugar 1.45g 2.5g N/A
Sodium 4mg 7mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.335mg 0.179mg 0%
Threonine 0.502mg 0.469mg 0%
Isoleucine 0.668mg 0.618mg 0%
Leucine 1.374mg 1.018mg 0%
Lysine 0.76mg 0.629mg 0%
Methionine 0.335mg 0.438mg 0%
Phenylalanine 0.908mg 0.721mg 0%
Valine 0.964mg 0.858mg 0%
Histidine 0.41mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +17.4%
Contains more FatsFats +550.9%
Contains more OtherOther +89.5%
Contains more CarbsCarbs +13.1%
Contains more WaterWater +18.5%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +1394.3%
Contains more Poly. FatPolyunsaturated fat +309.2%
Contains less Sat. FatSaturated fat -88.3%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.