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 for 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.964mg | 0.472mg | 21% |
| Folate | 6µg | 58µg | 13% |
| Phosphorus | 119mg | 43mg | 11% |
| Fiber | 2.6g | 0.4g | 9% |
| Vitamin B3 | 0.144mg | 1.476mg | 8% |
| Magnesium | 40mg | 12mg | 7% |
| Carbs | 11.44g | 28.17g | 6% |
| Calories | 40kcal | 130kcal | 5% |
| Vitamin B6 | 0.025mg | 0.093mg | 5% |
| Iron | 0.88mg | 1.2mg | 4% |
| Vitamin B5 | 0.217mg | 0.39mg | 3% |
| Vitamin B2 | 0.034mg | 0.013mg | 2% |
| Polyunsaturated fat | 0.339g | 0.076g | 2% |
| Potassium | 92mg | 35mg | 2% |
| Monounsaturated fat | 0.291g | 0.088g | 1% |
| Protein | 3.21g | 2.69g | 1% |
| Fats | 0.86g | 0.28g | 1% |
| Net carbs | 8.84g | 27.77g | N/A |
| Calcium | 10mg | 10mg | 0% |
| Sugar | 0.05g | N/A | |
| Copper | 0.066mg | 0.069mg | 0% |
| Zinc | 0.53mg | 0.49mg | 0% |
| Sodium | 1mg | 1mg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Selenium | 7.7µg | 7.5µg | 0% |
| Vitamin B1 | 0.16mg | 0.163mg | 0% |
| Saturated fat | 0.163g | 0.077g | 0% |
| Choline | 2.1mg | 0% | |
| Tryptophan | 0.057mg | 0.031mg | 0% |
| Threonine | 0.086mg | 0.096mg | 0% |
| Isoleucine | 0.114mg | 0.116mg | 0% |
| Leucine | 0.235mg | 0.222mg | 0% |
| Lysine | 0.13mg | 0.097mg | 0% |
| Methionine | 0.057mg | 0.063mg | 0% |
| Phenylalanine | 0.155mg | 0.144mg | 0% |
| Valine | 0.165mg | 0.164mg | 0% |
| Histidine | 0.07mg | 0.063mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
33%
22%
Comparison summary
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 0.086g)
Which food is richer in vitamins?
Rice is relatively richer in vitamins
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Bran is lower in glycemic index (difference - 4)
Which food is cheaper?
Bran is cheaper (difference - $1)
Which food is richer in minerals?
Bran is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)