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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
