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  6. Bran vs. Arborio rice

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
Bran
9
:
1
Arborio rice
Arborio rice
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 more Manganese +1477%
Contains more Selenium +502.7%
Contains less Sodium -100%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
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 more Manganese +1477%
Contains more Selenium +502.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
Bran
6
:
2
Arborio rice
Arborio rice
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%
Bran
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%
Arborio rice
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
:
1
Arborio rice
Arborio rice
Contains more Protein +633.1%
Contains more Fats +3600%
Contains more Carbs +130.5%
Contains more Other +1426.3%
Contains more Water +946.3%
Bran
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
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +633.1%
Contains more Fats +3600%
Contains more Carbs +130.5%
Contains more Other +1426.3%
Contains more Water +946.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Arborio rice
Arborio rice
Contains more Monounsaturated Fat +3996.6%
Contains more Polyunsaturated fat +5432%
Contains less Saturated Fat -96.2%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +3996.6%
Contains more Polyunsaturated fat +5432%
Contains less Saturated Fat -96.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran 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
Sugar 1.45g Arborio rice
Fiber 15.4g 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
Manganese 5.63mg 0.357mg Bran
Selenium 45.2µg 7.5µg Bran
Vitamin E 1.01mg Bran
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 K 3.2µg 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
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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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
13%
Arborio rice
Minerals Daily Need Coverage Score
195%
Bran
20%
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.