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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
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
Bran
7
:
1
Rice
Contains more Calcium +480%
Contains more Iron +350.8%
Contains more Magnesium +1858.3%
Contains more Phosphorus +1607%
Contains more Potassium +1517.1%
Contains more Zinc +534.7%
Contains more Copper +484.1%
Contains less Sodium -75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +480%
Contains more Iron +350.8%
Contains more Magnesium +1858.3%
Contains more Phosphorus +1607%
Contains more Potassium +1517.1%
Contains more Zinc +534.7%
Contains more Copper +484.1%
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 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% 41% 3% 28% 24% 22% 44% 0% 0%
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%

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

All nutrients comparison - raw data values

Nutrient Bran Rice Opinion
Net carbs 50.82g 27.77g Bran
Protein 17.3g 2.69g Bran
Fats 7.03g 0.28g Bran
Carbs 66.22g 28.17g Bran
Calories 246kcal 130kcal Bran
Starch g g
Fructose g g
Sugar 1.45g 0.05g Rice
Fiber 15.4g 0.4g Bran
Calcium 58mg 10mg Bran
Iron 5.41mg 1.2mg Bran
Magnesium 235mg 12mg Bran
Phosphorus 734mg 43mg Bran
Potassium 566mg 35mg Bran
Sodium 4mg 1mg Rice
Zinc 3.11mg 0.49mg Bran
Copper 0.403mg 0.069mg 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 0.163mg Bran
Vitamin B2 0.22mg 0.013mg Bran
Vitamin B3 0.934mg 1.476mg Rice
Vitamin B5 1.494mg 0.39mg Bran
Vitamin B6 0.165mg 0.093mg Bran
Folate 52µg 58µg Rice
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 0µg Bran
Tryptophan 0.335mg 0.031mg Bran
Threonine 0.502mg 0.096mg Bran
Isoleucine 0.668mg 0.116mg Bran
Leucine 1.374mg 0.222mg Bran
Lysine 0.76mg 0.097mg Bran
Methionine 0.335mg 0.063mg Bran
Phenylalanine 0.908mg 0.144mg Bran
Valine 0.964mg 0.164mg Bran
Histidine 0.41mg 0.063mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.328g 0.077g Rice
Monounsaturated Fat 2.376g 0.088g Bran
Polyunsaturated fat 2.766g 0.076g Bran

Which food is preferable for your diet?

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

People also compare

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

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)

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.