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  6. Bran vs. Arborio rice

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.

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

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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
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%
~equal in Copper ~0.072mg
~equal in Selenium ~7.5µg

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
1
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.164mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
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 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
Bran
Bran
2
21% 37% 43%
Saturated Fat: Sat. Fat 0.163 g
Monounsaturated Fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
32% 36% 31%
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%

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
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Bran Arborio rice Opinion
Calories 40kcal 130kcal Arborio rice
Protein 3.21g 2.36g Bran
Fats 0.86g 0.19g Bran
Net carbs 8.84g 28.73g Arborio rice
Carbs 11.44g 28.73g Arborio rice
Magnesium 40mg 8mg Bran
Calcium 10mg 1mg Bran
Potassium 92mg 26mg Bran
Iron 0.88mg 1.46mg Arborio rice
Fiber 2.6g Bran
Copper 0.066mg 0.072mg Arborio rice
Zinc 0.53mg 0.4mg Bran
Phosphorus 119mg 33mg Bran
Sodium 1mg 0mg Arborio rice
Manganese 0.964mg 0.357mg Bran
Selenium 7.7µg 7.5µg Bran
Vitamin B1 0.16mg 0.164mg Arborio rice
Vitamin B2 0.034mg 0.016mg Bran
Vitamin B3 0.144mg 1.493mg Arborio rice
Vitamin B5 0.217mg 0.397mg Arborio rice
Vitamin B6 0.025mg 0.059mg Arborio rice
Folate 6µg 59µg Arborio rice
Saturated Fat 0.163g 0.051g Arborio rice
Monounsaturated Fat 0.291g 0.058g Bran
Polyunsaturated fat 0.339g 0.05g Bran
Tryptophan 0.057mg 0.027mg Bran
Threonine 0.086mg 0.084mg Bran
Isoleucine 0.114mg 0.102mg Bran
Leucine 0.235mg 0.195mg Bran
Lysine 0.13mg 0.085mg Bran
Methionine 0.057mg 0.056mg Bran
Phenylalanine 0.155mg 0.126mg Bran
Valine 0.165mg 0.144mg Bran
Histidine 0.07mg 0.056mg Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
6%
Bran
12%
Arborio rice
Minerals Daily Need Coverage Score
33%
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 contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.112g)
Which food is richer in vitamins?
Arborio rice
Arborio rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.