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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 from Bran is 31% higher.
  • Bran contains 15 times more Phosphorus than Glutinous rice. While Bran contains 119mg of Phosphorus, Glutinous rice contains only 8mg.

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
:
0
Glutinous rice
Glutinous rice
Contains more Calcium +400%
Contains more Iron +528.6%
Contains more Magnesium +700%
Contains more Phosphorus +1387.5%
Contains more Potassium +820%
Contains less Sodium -80%
Contains more Zinc +29.3%
Contains more Copper +34.7%
Contains more Manganese +267.9%
Contains more Selenium +37.5%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Glutinous rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 6% 4% 4% 1% 1% 12% 17% 35% 31%
Contains more Calcium +400%
Contains more Iron +528.6%
Contains more Magnesium +700%
Contains more Phosphorus +1387.5%
Contains more Potassium +820%
Contains less Sodium -80%
Contains more Zinc +29.3%
Contains more Copper +34.7%
Contains more Manganese +267.9%
Contains more Selenium +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
4
:
4
Glutinous rice
Glutinous rice
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +161.5%
Contains more Folate +500%
Contains more Vitamin B3 +101.4%
Equal in Vitamin B5 - 0.215
Equal in Vitamin B6 - 0.026
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% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Glutinous 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% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +161.5%
Contains more Folate +500%
Contains more Vitamin B3 +101.4%
Equal in Vitamin B5 - 0.215
Equal in Vitamin B6 - 0.026

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
:
1
Glutinous rice
Glutinous rice
Contains more Protein +58.9%
Contains more Fats +352.6%
Contains more Other +600%
Contains more Carbs +84.4%
Equal in Water - 76.63
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Glutinous rice
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 Protein +58.9%
Contains more Fats +352.6%
Contains more Other +600%
Contains more Carbs +84.4%
Equal in Water - 76.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Glutinous rice
Glutinous rice
Contains more Monounsaturated Fat +315.7%
Contains more Polyunsaturated fat +391.3%
Contains less Saturated Fat -76.1%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Glutinous rice
22% 39% 39%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.07 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +315.7%
Contains more Polyunsaturated fat +391.3%
Contains less Saturated Fat -76.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Glutinous rice
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Glutinous rice Opinion
Net carbs 8.84g 20.09g Glutinous rice
Protein 3.21g 2.02g Bran
Fats 0.86g 0.19g Bran
Carbs 11.44g 21.09g Glutinous rice
Calories 40kcal 97kcal Glutinous rice
Sugar 0.05g Bran
Fiber 2.6g 1g Bran
Calcium 10mg 2mg Bran
Iron 0.88mg 0.14mg Bran
Magnesium 40mg 5mg Bran
Phosphorus 119mg 8mg Bran
Potassium 92mg 10mg Bran
Sodium 1mg 5mg Bran
Zinc 0.53mg 0.41mg Bran
Copper 0.066mg 0.049mg Bran
Manganese 0.964mg 0.262mg Bran
Selenium 7.7µg 5.6µg Bran
Vitamin E 0.04mg Glutinous rice
Vitamin B1 0.16mg 0.02mg Bran
Vitamin B2 0.034mg 0.013mg Bran
Vitamin B3 0.144mg 0.29mg Glutinous rice
Vitamin B5 0.217mg 0.215mg Bran
Vitamin B6 0.025mg 0.026mg Glutinous rice
Folate 6µg 1µg Bran
Tryptophan 0.057mg 0.023mg Bran
Threonine 0.086mg 0.072mg Bran
Isoleucine 0.114mg 0.087mg Bran
Leucine 0.235mg 0.167mg Bran
Lysine 0.13mg 0.073mg Bran
Methionine 0.057mg 0.047mg Bran
Phenylalanine 0.155mg 0.108mg Bran
Valine 0.165mg 0.123mg Bran
Histidine 0.07mg 0.047mg Bran
Saturated Fat 0.163g 0.039g Glutinous rice
Monounsaturated Fat 0.291g 0.07g Bran
Polyunsaturated fat 0.339g 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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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
3%
Glutinous rice
Minerals Daily Need Coverage Score
33%
Bran
11%
Glutinous rice

Comparison summary

Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.124g)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 4mg)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.