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Bran vs Glutinous rice - In-Depth Nutrition Comparison

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How are Bran and Glutinous rice different?

  • Bran is higher than Glutinous rice in Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, Copper, Vitamin B5, and Zinc.
  • Bran covers your daily need of Manganese 233% more than Glutinous rice.
  • Bran contains 92 times more Phosphorus than Glutinous rice. Bran contains 734mg of Phosphorus, while Glutinous rice contains 8mg.

Oat bran, raw and Rice, white, glutinous, unenriched, cooked types were used in this article.

Infographic

Bran vs Glutinous rice infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
8
:
Contains more Iron +3764.3%
Contains more Calcium +2800%
Contains more Potassium +5560%
Contains more Magnesium +4600%
Contains more Copper +722.4%
Contains more Zinc +658.5%
Contains more Phosphorus +9075%
Contains less Sodium -20%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 1% 1% 4% 17% 12% 4% 1%
Contains more Iron +3764.3%
Contains more Calcium +2800%
Contains more Potassium +5560%
Contains more Magnesium +4600%
Contains more Copper +722.4%
Contains more Zinc +658.5%
Contains more Phosphorus +9075%
Contains less Sodium -20%

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
8
:
Contains more Vitamin E +2425%
Contains more Vitamin B1 +5750%
Contains more Vitamin B2 +1592.3%
Contains more Vitamin B3 +222.1%
Contains more Vitamin B5 +594.9%
Contains more Vitamin B6 +534.6%
Contains more Vitamin K +∞%
Contains more Folate +5100%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 5% 3% 6% 13% 6% 0% 0% 1%
Contains more Vitamin E +2425%
Contains more Vitamin B1 +5750%
Contains more Vitamin B2 +1592.3%
Contains more Vitamin B3 +222.1%
Contains more Vitamin B5 +594.9%
Contains more Vitamin B6 +534.6%
Contains more Vitamin K +∞%
Contains more Folate +5100%

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
3
Glutinous rice
Mineral Summary Score
122
Bran
5
Glutinous 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
12%
Glutinous rice
Carbohydrates
66%
Bran
21%
Glutinous rice
Fats
32%
Bran
1%
Glutinous rice

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 Glutinous rice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 1.4g)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 1.289g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 42)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Bran Glutinous rice Opinion
Calories 246 97 Bran
Protein 17.3 2.02 Bran
Fats 7.03 0.19 Bran
Vitamin C 0 0
Carbs 66.22 21.09 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 0.14 Bran
Calcium 58 2 Bran
Potassium 566 10 Bran
Magnesium 235 5 Bran
Sugar 1.45 0.05 Glutinous rice
Fiber 15.4 1 Bran
Copper 0.403 0.049 Bran
Zinc 3.11 0.41 Bran
Starch
Phosphorus 734 8 Bran
Sodium 4 5 Bran
Vitamin A 0 0
Vitamin E 1.01 0.04 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.02 Bran
Vitamin B2 0.22 0.013 Bran
Vitamin B3 0.934 0.29 Bran
Vitamin B5 1.494 0.215 Bran
Vitamin B6 0.165 0.026 Bran
Vitamin B12 0 0
Vitamin K 3.2 0 Bran
Folate 52 1 Bran
Trans Fat
Saturated Fat 1.328 0.039 Glutinous rice
Monounsaturated Fat 2.376 0.07 Bran
Polyunsaturated fat 2.766 0.069 Bran
Tryptophan 0.335 0.023 Bran
Threonine 0.502 0.072 Bran
Isoleucine 0.668 0.087 Bran
Leucine 1.374 0.167 Bran
Lysine 0.76 0.073 Bran
Methionine 0.335 0.047 Bran
Phenylalanine 0.908 0.108 Bran
Valine 0.964 0.123 Bran
Histidine 0.41 0.047 Bran
Fructose

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. 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.