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Bran vs Rice - In-Depth Nutrition Comparison

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How are Bran and Rice different?

  • Bran is higher than Rice in Manganese, Phosphorus, Vitamin B1, Selenium, Fiber, Magnesium, Iron, Copper, Zinc, and Vitamin B5.
  • Bran covers your daily need of Manganese 224% more than Rice.
  • Bran contains 39 times more Fiber than Rice. Bran contains 15.4g of Fiber, while Rice contains 0.4g.

Oat bran, raw and Rice, white, long-grain, regular, enriched, cooked types were used in this article.

Infographic

Bran vs 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
7
:
1
Rice
Contains more Iron +350.8%
Contains more Calcium +480%
Contains more Potassium +1517.1%
Contains more Magnesium +1858.3%
Contains more Copper +484.1%
Contains more Zinc +534.7%
Contains more Phosphorus +1607%
Contains less Sodium -75%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Contains more Iron +350.8%
Contains more Calcium +480%
Contains more Potassium +1517.1%
Contains more Magnesium +1858.3%
Contains more Copper +484.1%
Contains more Zinc +534.7%
Contains more Phosphorus +1607%
Contains less Sodium -75%

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
6
:
2
Rice
Contains more Vitamin E +2425%
Contains more Vitamin B1 +617.8%
Contains more Vitamin B2 +1592.3%
Contains more Vitamin B5 +283.1%
Contains more Vitamin B6 +77.4%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +58%
Contains more Folate +11.5%
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% 41% 3% 28% 24% 22% 0% 0% 44%
Contains more Vitamin E +2425%
Contains more Vitamin B1 +617.8%
Contains more Vitamin B2 +1592.3%
Contains more Vitamin B5 +283.1%
Contains more Vitamin B6 +77.4%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +58%
Contains more Folate +11.5%

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
13
Rice
Mineral Summary Score
122
Bran
14
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
16%
Rice
Carbohydrates
66%
Bran
28%
Rice
Fats
32%
Bran
1%
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 Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 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?
Rice
Rice is lower in Sugar (difference - 1.4g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 1.251g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 4)
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 Rice Opinion
Calories 246 130 Bran
Protein 17.3 2.69 Bran
Fats 7.03 0.28 Bran
Vitamin C 0 0
Carbs 66.22 28.17 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 1.2 Bran
Calcium 58 10 Bran
Potassium 566 35 Bran
Magnesium 235 12 Bran
Sugar 1.45 0.05 Rice
Fiber 15.4 0.4 Bran
Copper 0.403 0.069 Bran
Zinc 3.11 0.49 Bran
Starch
Phosphorus 734 43 Bran
Sodium 4 1 Rice
Vitamin A 0 0
Vitamin E 1.01 0.04 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.163 Bran
Vitamin B2 0.22 0.013 Bran
Vitamin B3 0.934 1.476 Rice
Vitamin B5 1.494 0.39 Bran
Vitamin B6 0.165 0.093 Bran
Vitamin B12 0 0
Vitamin K 3.2 0 Bran
Folate 52 58 Rice
Trans Fat
Saturated Fat 1.328 0.077 Rice
Monounsaturated Fat 2.376 0.088 Bran
Polyunsaturated fat 2.766 0.076 Bran
Tryptophan 0.335 0.031 Bran
Threonine 0.502 0.096 Bran
Isoleucine 0.668 0.116 Bran
Leucine 1.374 0.222 Bran
Lysine 0.76 0.097 Bran
Methionine 0.335 0.063 Bran
Phenylalanine 0.908 0.144 Bran
Valine 0.964 0.164 Bran
Histidine 0.41 0.063 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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.