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Bran vs Arborio rice - In-Depth Nutrition Comparison

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What are the main differences between Bran and Arborio rice?

  • Arborio rice has less Manganese, Phosphorus, Vitamin B1, Selenium, Magnesium, Iron, Copper, Zinc, Vitamin B5, and Potassium than Bran.
  • Bran's daily need coverage for Manganese is 229% higher.
  • Bran has 29 times more Magnesium than Arborio rice. Bran has 235mg of Magnesium, while Arborio rice has 8mg.

We used Oat bran, raw and Rice, white, short-grain, enriched, cooked types in this comparison.

Infographic

Bran vs Arborio 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +5700%
Contains more Iron +270.5%
Contains more Magnesium +2837.5%
Contains more Phosphorus +2124.2%
Contains more Potassium +2076.9%
Contains more Zinc +677.5%
Contains more Copper +459.7%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +5700%
Contains more Iron +270.5%
Contains more Magnesium +2837.5%
Contains more Phosphorus +2124.2%
Contains more Potassium +2076.9%
Contains more Zinc +677.5%
Contains more Copper +459.7%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
6
:
Contains more Vitamin B1 +613.4%
Contains more Vitamin B2 +1275%
Contains more Vitamin B5 +276.3%
Contains more Vitamin B6 +179.7%
Contains more Vitamin B3 +59.9%
Contains more Folate +13.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin B1 +613.4%
Contains more Vitamin B2 +1275%
Contains more Vitamin B5 +276.3%
Contains more Vitamin B6 +179.7%
Contains more Vitamin B3 +59.9%
Contains more Folate +13.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Arborio rice
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Arborio rice Opinion
Net carbs 50.82g 28.73g Bran
Protein 17.3g 2.36g Bran
Fats 7.03g 0.19g Bran
Carbs 66.22g 28.73g Bran
Calories 246kcal 130kcal Bran
Starch g g
Fructose g g
Sugar 1.45g g Arborio rice
Fiber 15.4g g Bran
Calcium 58mg 1mg Bran
Iron 5.41mg 1.46mg Bran
Magnesium 235mg 8mg Bran
Phosphorus 734mg 33mg Bran
Potassium 566mg 26mg Bran
Sodium 4mg 0mg Arborio rice
Zinc 3.11mg 0.4mg Bran
Copper 0.403mg 0.072mg Bran
Vitamin A 0IU 0IU
Vitamin E 1.01mg mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.164mg Bran
Vitamin B2 0.22mg 0.016mg Bran
Vitamin B3 0.934mg 1.493mg Arborio rice
Vitamin B5 1.494mg 0.397mg Bran
Vitamin B6 0.165mg 0.059mg Bran
Folate 52µg 59µg Arborio rice
Vitamin B12 0µg 0µg
Vitamin K 3.2µg µg Bran
Tryptophan 0.335mg 0.027mg Bran
Threonine 0.502mg 0.084mg Bran
Isoleucine 0.668mg 0.102mg Bran
Leucine 1.374mg 0.195mg Bran
Lysine 0.76mg 0.085mg Bran
Methionine 0.335mg 0.056mg Bran
Phenylalanine 0.908mg 0.126mg Bran
Valine 0.964mg 0.144mg Bran
Histidine 0.41mg 0.056mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.328g 0.051g Arborio rice
Monounsaturated Fat 2.376g 0.058g Bran
Polyunsaturated fat 2.766g 0.05g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
13
Arborio rice
Mineral Summary Score
122
Bran
14
Arborio rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Bran
14%
Arborio rice
Carbohydrates
66%
Bran
29%
Arborio rice
Fats
32%
Bran
1%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 13)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 1.277g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.