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Bran vs. Brown rice — In-Depth Nutrition Comparison

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Differences between Bran and Brown rice

  • Bran contains less Vitamin B3, and Vitamin B6 than Brown rice.
  • Brown rice's daily need coverage for Vitamin B3 is 15% higher.
  • Brown rice contains 2 times less Fiber than Bran. Bran contains 2.6g of Fiber, while Brown rice contains 1.6g.

The food types used in this comparison are Oat bran, cooked and Rice, brown, long-grain, cooked.

Infographic

Bran vs Brown 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.
Contains more Calcium +233.3%
Contains more Iron +57.1%
Contains more Phosphorus +15.5%
Contains less Sodium -75%
Contains more Selenium +32.8%
Contains more Zinc +34%
Contains more Copper +60.6%
Equal in Magnesium - 39
Equal in Potassium - 86
Equal in Manganese - 0.974
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +233.3%
Contains more Iron +57.1%
Contains more Phosphorus +15.5%
Contains less Sodium -75%
Contains more Selenium +32.8%
Contains more Zinc +34%
Contains more Copper +60.6%
Equal in Magnesium - 39
Equal in Potassium - 86
Equal in Manganese - 0.974

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
0
:
Contains more Vitamin B1 +11.3%
Contains more Vitamin B2 +102.9%
Contains more Vitamin B3 +1678.5%
Contains more Vitamin B5 +75.1%
Contains more Vitamin B6 +392%
Contains more Folate +50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 6% 1%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B2 +102.9%
Contains more Vitamin B3 +1678.5%
Contains more Vitamin B5 +75.1%
Contains more Vitamin B6 +392%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +17.2%
Contains more Water +19.5%
Contains more Other +11.4%
Contains more Fats +12.8%
Contains more Carbs +123.6%
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +17.2%
Contains more Water +19.5%
Contains more Other +11.4%
Contains more Fats +12.8%
Contains more Carbs +123.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -37.3%
Contains more Monounsaturated Fat +26.8%
Equal in Polyunsaturated fat - 0.366
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -37.3%
Contains more Monounsaturated Fat +26.8%
Equal in Polyunsaturated fat - 0.366

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Brown rice Opinion
Net carbs 8.84g 23.98g Brown rice
Protein 3.21g 2.74g Bran
Fats 0.86g 0.97g Brown rice
Carbs 11.44g 25.58g Brown rice
Calories 40kcal 123kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.24g Bran
Fiber 2.6g 1.6g Bran
Calcium 10mg 3mg Bran
Iron 0.88mg 0.56mg Bran
Magnesium 40mg 39mg Bran
Phosphorus 119mg 103mg Bran
Potassium 92mg 86mg Bran
Sodium 1mg 4mg Bran
Zinc 0.53mg 0.71mg Brown rice
Copper 0.066mg 0.106mg Brown rice
Manganese 0.964mg 0.974mg Brown rice
Selenium 7.7µg 5.8µg Bran
Vitamin E 0.17mg Brown rice
Vitamin B1 0.16mg 0.178mg Brown rice
Vitamin B2 0.034mg 0.069mg Brown rice
Vitamin B3 0.144mg 2.561mg Brown rice
Vitamin B5 0.217mg 0.38mg Brown rice
Vitamin B6 0.025mg 0.123mg Brown rice
Folate 6µg 9µg Brown rice
Choline 9.2mg Brown rice
Vitamin K 0.2µg Brown rice
Tryptophan 0.057mg 0.033mg Bran
Threonine 0.086mg 0.095mg Brown rice
Isoleucine 0.114mg 0.109mg Bran
Leucine 0.235mg 0.214mg Bran
Lysine 0.13mg 0.099mg Bran
Methionine 0.057mg 0.058mg Brown rice
Phenylalanine 0.155mg 0.133mg Bran
Valine 0.165mg 0.151mg Bran
Histidine 0.07mg 0.066mg Bran
Saturated Fat 0.163g 0.26g Bran
Monounsaturated Fat 0.291g 0.369g Brown rice
Polyunsaturated fat 0.339g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Brown 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
6%
Bran
13%
Brown rice
Minerals Daily Need Coverage Score
33%
Bran
32%
Brown rice

Comparison summary

Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.097g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 10)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.