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

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 Folate +5100%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
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 Folate +5100%
Contains more Vitamin K +∞%

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

All nutrients comparison - raw data values

Nutrient Bran Glutinous rice Opinion
Net carbs 50.82g 20.09g Bran
Protein 17.3g 2.02g Bran
Fats 7.03g 0.19g Bran
Carbs 66.22g 21.09g Bran
Calories 246kcal 97kcal Bran
Starch g g
Fructose g g
Sugar 1.45g 0.05g Glutinous rice
Fiber 15.4g 1g Bran
Calcium 58mg 2mg Bran
Iron 5.41mg 0.14mg Bran
Magnesium 235mg 5mg Bran
Phosphorus 734mg 8mg Bran
Potassium 566mg 10mg Bran
Sodium 4mg 5mg Bran
Zinc 3.11mg 0.41mg Bran
Copper 0.403mg 0.049mg Bran
Vitamin A 0IU 0IU
Vitamin E 1.01mg 0.04mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.02mg Bran
Vitamin B2 0.22mg 0.013mg Bran
Vitamin B3 0.934mg 0.29mg Bran
Vitamin B5 1.494mg 0.215mg Bran
Vitamin B6 0.165mg 0.026mg Bran
Folate 52µg 1µg Bran
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 0µg Bran
Tryptophan 0.335mg 0.023mg Bran
Threonine 0.502mg 0.072mg Bran
Isoleucine 0.668mg 0.087mg Bran
Leucine 1.374mg 0.167mg Bran
Lysine 0.76mg 0.073mg Bran
Methionine 0.335mg 0.047mg Bran
Phenylalanine 0.908mg 0.108mg Bran
Valine 0.964mg 0.123mg Bran
Histidine 0.41mg 0.047mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.328g 0.039g Glutinous rice
Monounsaturated Fat 2.376g 0.07g Bran
Polyunsaturated fat 2.766g 0.069g Bran

Which food is preferable for your diet?

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

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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

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)

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.