Bran vs. Arborio rice — In-Depth Nutrition Comparison
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What are the differences between bran and arborio rice?
- Bran is higher in manganese, phosphorus, and magnesium, yet arborio rice is higher in folate, vitamin B3, and iron.
- Bran's daily need coverage for manganese is 26% more.
- Bran has 5 times more magnesium than arborio rice. While bran has 40mg of magnesium, arborio rice has only 8mg.
- The glycemic index of bran is lower.
We used Oat bran, cooked and Rice, white, short-grain, enriched, cooked types in this article.
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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 | +400% |
| Contains more CalciumCalcium | +900% |
| Contains more PotassiumPotassium | +253.8% |
| Contains more ZincZinc | +32.5% |
| Contains more PhosphorusPhosphorus | +260.6% |
| Contains more ManganeseManganese | +170% |
| Contains more IronIron | +65.9% |
| Contains less SodiumSodium | -100% |
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 B2Vitamin B2 | +112.5% |
| Contains more Vitamin B3Vitamin B3 | +936.8% |
| Contains more Vitamin B5Vitamin B5 | +82.9% |
| Contains more Vitamin B6Vitamin B6 | +136% |
| Contains more FolateFolate | +883.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.964mg | 0.357mg | 26% |
| Folate | 6µg | 59µg | 13% |
| Phosphorus | 119mg | 33mg | 12% |
| Fiber | 2.6g | 10% | |
| Magnesium | 40mg | 8mg | 8% |
| Vitamin B3 | 0.144mg | 1.493mg | 8% |
| Iron | 0.88mg | 1.46mg | 7% |
| Carbs | 11.44g | 28.73g | 6% |
| Calories | 40kcal | 130kcal | 5% |
| Vitamin B5 | 0.217mg | 0.397mg | 4% |
| Vitamin B6 | 0.025mg | 0.059mg | 3% |
| Protein | 3.21g | 2.36g | 2% |
| Polyunsaturated fat | 0.339g | 0.05g | 2% |
| Potassium | 92mg | 26mg | 2% |
| Monounsaturated fat | 0.291g | 0.058g | 1% |
| Saturated fat | 0.163g | 0.051g | 1% |
| Vitamin B2 | 0.034mg | 0.016mg | 1% |
| Zinc | 0.53mg | 0.4mg | 1% |
| Copper | 0.066mg | 0.072mg | 1% |
| Calcium | 10mg | 1mg | 1% |
| Fats | 0.86g | 0.19g | 1% |
| Net carbs | 8.84g | 28.73g | N/A |
| Sodium | 1mg | 0mg | 0% |
| Selenium | 7.7µg | 7.5µg | 0% |
| Vitamin B1 | 0.16mg | 0.164mg | 0% |
| Tryptophan | 0.057mg | 0.027mg | 0% |
| Threonine | 0.086mg | 0.084mg | 0% |
| Isoleucine | 0.114mg | 0.102mg | 0% |
| Leucine | 0.235mg | 0.195mg | 0% |
| Lysine | 0.13mg | 0.085mg | 0% |
| Methionine | 0.057mg | 0.056mg | 0% |
| Phenylalanine | 0.155mg | 0.126mg | 0% |
| Valine | 0.165mg | 0.144mg | 0% |
| Histidine | 0.07mg | 0.056mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.21 g
Fats:
0.86 g
Carbs:
11.44 g
Water:
84 g
Other:
0.49 g
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
| Contains more ProteinProtein | +36% |
| Contains more FatsFats | +352.6% |
| Contains more WaterWater | +22.6% |
| Contains more OtherOther | +157.9% |
| Contains more CarbsCarbs | +151.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.163 g
Monounsaturated fat:
Mono. Fat
0.291 g
Polyunsaturated fat:
Poly. Fat
0.339 g
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Mono. FatMonounsaturated fat | +401.7% |
| Contains more Poly. FatPolyunsaturated fat | +578% |
| Contains less Sat. FatSaturated fat | -68.7% |
