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Bran vs Brown rice - In-Depth Nutrition Comparison

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Significant differences between Bran and Brown rice

  • The amount of Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, Copper, Vitamin B5, and Zinc in Bran is higher than in Brown rice.
  • Bran covers your daily Manganese needs 202% more than Brown rice.
  • Brown rice has 10 times less Iron than Bran. Bran has 5.41mg of Iron, while Brown rice has 0.56mg.

Specific food types used in this comparison are Oat bran, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1833.3%
Contains more Iron +866.1%
Contains more Magnesium +502.6%
Contains more Phosphorus +612.6%
Contains more Potassium +558.1%
Contains more Zinc +338%
Contains more Copper +280.2%
Equal in Sodium - 4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +1833.3%
Contains more Iron +866.1%
Contains more Magnesium +502.6%
Contains more Phosphorus +612.6%
Contains more Potassium +558.1%
Contains more Zinc +338%
Contains more Copper +280.2%
Equal in Sodium - 4

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
7
:
Contains more Vitamin E +494.1%
Contains more Vitamin B1 +557.3%
Contains more Vitamin B2 +218.8%
Contains more Vitamin B5 +293.2%
Contains more Vitamin B6 +34.1%
Contains more Folate +477.8%
Contains more Vitamin K +1500%
Contains more Vitamin B3 +174.2%
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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin E +494.1%
Contains more Vitamin B1 +557.3%
Contains more Vitamin B2 +218.8%
Contains more Vitamin B5 +293.2%
Contains more Vitamin B6 +34.1%
Contains more Folate +477.8%
Contains more Vitamin K +1500%
Contains more Vitamin B3 +174.2%

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 Brown rice
Lower in Sugar 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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Brown rice Opinion
Net carbs 50.82g 23.98g Bran
Protein 17.3g 2.74g Bran
Fats 7.03g 0.97g Bran
Carbs 66.22g 25.58g Bran
Calories 246kcal 123kcal Bran
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar 1.45g 0.24g Brown rice
Fiber 15.4g 1.6g Bran
Calcium 58mg 3mg Bran
Iron 5.41mg 0.56mg Bran
Magnesium 235mg 39mg Bran
Phosphorus 734mg 103mg Bran
Potassium 566mg 86mg Bran
Sodium 4mg 4mg
Zinc 3.11mg 0.71mg Bran
Copper 0.403mg 0.106mg Bran
Vitamin A 0IU 0IU
Vitamin E 1.01mg 0.17mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.178mg Bran
Vitamin B2 0.22mg 0.069mg Bran
Vitamin B3 0.934mg 2.561mg Brown rice
Vitamin B5 1.494mg 0.38mg Bran
Vitamin B6 0.165mg 0.123mg Bran
Folate 52µg 9µg Bran
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 0.2µg Bran
Tryptophan 0.335mg 0.033mg Bran
Threonine 0.502mg 0.095mg Bran
Isoleucine 0.668mg 0.109mg Bran
Leucine 1.374mg 0.214mg Bran
Lysine 0.76mg 0.099mg Bran
Methionine 0.335mg 0.058mg Bran
Phenylalanine 0.908mg 0.133mg Bran
Valine 0.964mg 0.151mg Bran
Histidine 0.41mg 0.066mg Bran
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
Saturated Fat 1.328g 0.26g Brown rice
Monounsaturated Fat 2.376g 0.369g Bran
Polyunsaturated fat 2.766g 0.366g Bran

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

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
14
Brown rice
Mineral Summary Score
122
Bran
20
Brown 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%
Brown rice
Carbohydrates
66%
Bran
26%
Brown rice
Fats
32%
Bran
4%
Brown rice

Comparison summary

Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.21g)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 1.068g)
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 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 Sodium?
?
The foods are relatively equal in Sodium (4 mg)
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. 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.