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Bran vs. Rice — In-Depth Nutrition Comparison

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How are Bran and Rice different?

  • Bran is higher in Manganese, Phosphorus, Fiber, and Magnesium, however, Rice is richer in Folate, Vitamin B3, and Vitamin B6.
  • Daily need coverage for Manganese from Bran is 21% higher.
  • Bran contains 7 times more Fiber than Rice. While Bran contains 2.6g of Fiber, Rice contains only 0.4g.

Oat bran, cooked and Rice, white, long-grain, regular, enriched, cooked are the varieties used in this article.

Infographic

Bran vs 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
4
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%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +233.3%
Contains more PotassiumPotassium +162.9%
Contains more PhosphorusPhosphorus +176.7%
Contains more ManganeseManganese +104.2%
Contains more IronIron +36.4%
~equal in Calcium ~10mg
~equal in Copper ~0.069mg
~equal in Zinc ~0.49mg
~equal in Sodium ~1mg
~equal in Selenium ~7.5µg

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
1
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%
Rice
Rice
6
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% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin B2Vitamin B2 +161.5%
Contains more Vitamin B3Vitamin B3 +925%
Contains more Vitamin B5Vitamin B5 +79.7%
Contains more Vitamin B6Vitamin B6 +272%
Contains more FolateFolate +866.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.163mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +19.3%
Contains more FatsFats +207.1%
Contains more WaterWater +22.7%
Contains more OtherOther +16.7%
Contains more CarbsCarbs +146.2%

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
Rice
Rice
1
32% 37% 32%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated Fat +230.7%
Contains more Poly. FatPolyunsaturated fat +346.1%
Contains less Sat. FatSaturated Fat -52.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Rice Opinion
Calories 40kcal 130kcal Rice
Protein 3.21g 2.69g Bran
Fats 0.86g 0.28g Bran
Net carbs 8.84g 27.77g Rice
Carbs 11.44g 28.17g Rice
Magnesium 40mg 12mg Bran
Calcium 10mg 10mg
Potassium 92mg 35mg Bran
Iron 0.88mg 1.2mg Rice
Sugar 0.05g Bran
Fiber 2.6g 0.4g Bran
Copper 0.066mg 0.069mg Rice
Zinc 0.53mg 0.49mg Bran
Phosphorus 119mg 43mg Bran
Sodium 1mg 1mg
Vitamin E 0.04mg Rice
Manganese 0.964mg 0.472mg Bran
Selenium 7.7µg 7.5µg Bran
Vitamin B1 0.16mg 0.163mg Rice
Vitamin B2 0.034mg 0.013mg Bran
Vitamin B3 0.144mg 1.476mg Rice
Vitamin B5 0.217mg 0.39mg Rice
Vitamin B6 0.025mg 0.093mg Rice
Folate 6µg 58µg Rice
Choline 2.1mg Rice
Saturated Fat 0.163g 0.077g Rice
Monounsaturated Fat 0.291g 0.088g Bran
Polyunsaturated fat 0.339g 0.076g Bran
Tryptophan 0.057mg 0.031mg Bran
Threonine 0.086mg 0.096mg Rice
Isoleucine 0.114mg 0.116mg Rice
Leucine 0.235mg 0.222mg Bran
Lysine 0.13mg 0.097mg Bran
Methionine 0.057mg 0.063mg Rice
Phenylalanine 0.155mg 0.144mg Bran
Valine 0.165mg 0.164mg Bran
Histidine 0.07mg 0.063mg Bran

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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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
12%
Rice
Minerals Daily Need Coverage Score
33%
Bran
22%
Rice

Comparison summary

Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.086g)
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.05g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)

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. 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.