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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
Bran
9
:
1
Rice
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 more Manganese +1092.8%
Contains more Selenium +502.7%
Contains less Sodium -75%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
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 more Manganese +1092.8%
Contains more Selenium +502.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
Bran
6
:
2
Rice
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%
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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
:
1
Rice
Rice
Contains more Protein +543.1%
Contains more Fats +2410.7%
Contains more Carbs +135.1%
Contains more Other +590.5%
Contains more Water +944.9%
Bran
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Rice
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 Protein +543.1%
Contains more Fats +2410.7%
Contains more Carbs +135.1%
Contains more Other +590.5%
Contains more Water +944.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +2600%
Contains more Polyunsaturated fat +3539.5%
Contains less Saturated Fat -94.2%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +2600%
Contains more Polyunsaturated fat +3539.5%
Contains less Saturated Fat -94.2%

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 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
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
Manganese 5.63mg 0.472mg Bran
Selenium 45.2µg 7.5µg Bran
Vitamin E 1.01mg 0.04mg Bran
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 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
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

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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
46%
Bran
13%
Rice
Minerals Daily Need Coverage Score
195%
Bran
22%
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.