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  6. Bran vs. Glutinous rice

Bran vs. Glutinous rice — In-Depth Nutrition Comparison

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How are bran and glutinous rice different?

  • Bran has more manganese, phosphorus, vitamin B1, iron, magnesium, and fiber than glutinous rice.
  • Daily need coverage for manganese for bran is 31% higher.
  • Bran contains 15 times more phosphorus than glutinous rice. While bran contains 119mg of phosphorus, glutinous rice contains only 8mg.
  • Bran has a lower glycemic index (56) than glutinous rice (98).

Oat bran, cooked and Rice, white, glutinous, unenriched, cooked are the varieties used in this article.

Infographic

Bran vs Glutinous 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
10
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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +820%
Contains more IronIron +528.6%
Contains more CopperCopper +34.7%
Contains more ZincZinc +29.3%
Contains more PhosphorusPhosphorus +1387.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +267.9%
Contains more SeleniumSelenium +37.5%

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
3
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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +161.5%
Contains more FolateFolate +500%
Contains more Vitamin B3Vitamin B3 +101.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.215mg
~equal in Vitamin B6 ~0.026mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Bran Glutinous rice DV% diff.
Manganese 0.964mg 0.262mg 31%
Phosphorus 119mg 8mg 16%
Vitamin B1 0.16mg 0.02mg 12%
Iron 0.88mg 0.14mg 9%
Magnesium 40mg 5mg 8%
Fiber 2.6g 1g 6%
Selenium 7.7µg 5.6µg 4%
Calories 40kcal 97kcal 3%
Carbs 11.44g 21.09g 3%
Potassium 92mg 10mg 2%
Protein 3.21g 2.02g 2%
Polyunsaturated fat 0.339g 0.069g 2%
Copper 0.066mg 0.049mg 2%
Vitamin B2 0.034mg 0.013mg 2%
Folate 6µg 1µg 1%
Vitamin B3 0.144mg 0.29mg 1%
Fats 0.86g 0.19g 1%
Zinc 0.53mg 0.41mg 1%
Monounsaturated fat 0.291g 0.07g 1%
Calcium 10mg 2mg 1%
Saturated fat 0.163g 0.039g 1%
Net carbs 8.84g 20.09g N/A
Sugar 0.05g N/A
Sodium 1mg 5mg 0%
Vitamin E 0.04mg 0%
Vitamin B5 0.217mg 0.215mg 0%
Vitamin B6 0.025mg 0.026mg 0%
Choline 2.1mg 0%
Tryptophan 0.057mg 0.023mg 0%
Threonine 0.086mg 0.072mg 0%
Isoleucine 0.114mg 0.087mg 0%
Leucine 0.235mg 0.167mg 0%
Lysine 0.13mg 0.073mg 0%
Methionine 0.057mg 0.047mg 0%
Phenylalanine 0.155mg 0.108mg 0%
Valine 0.165mg 0.123mg 0%
Histidine 0.07mg 0.047mg 0%

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% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +58.9%
Contains more FatsFats +352.6%
Contains more OtherOther +600%
Contains more CarbsCarbs +84.4%
~equal in Water ~76.63g

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +315.7%
Contains more Poly. FatPolyunsaturated fat +391.3%
Contains less Sat. FatSaturated fat -76.1%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.