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Bran vs Rye - In-Depth Nutrition Comparison

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A recap on differences between Bran and Rye

  • Bran has more Manganese, Vitamin B1, Phosphorus, Selenium, Iron, and Magnesium, however Rye is higher in Vitamin B3, and Vitamin B6.
  • Bran covers your daily Manganese needs 133% more than Rye.
  • Rye contains 7 times less Saturated Fat than Bran. Bran contains 1.328g of Saturated Fat, while Rye contains 0.197g.

Food varieties used in this article are Oat bran, raw and Rye grain.

Infographic

Bran vs Rye infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
Bran
7
:
1
Rye
Rye
Contains more Iron +105.7%
Contains more Calcium +141.7%
Contains more Potassium +11%
Contains more Magnesium +113.6%
Contains more Zinc +17.4%
Contains more Phosphorus +121.1%
Contains less Sodium -50%
Equal in Potassium - 510
Equal in Copper - 0.367
Bran
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Rye
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Iron +105.7%
Contains more Calcium +141.7%
Contains more Potassium +11%
Contains more Magnesium +113.6%
Contains more Zinc +17.4%
Contains more Phosphorus +121.1%
Contains less Sodium -50%
Equal in Potassium - 510
Equal in Copper - 0.367

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
Bran
4
:
5
Rye
Rye
Contains more Vitamin E +18.8%
Contains more Vitamin B1 +270.3%
Contains more Folate +36.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +357.2%
Contains more Vitamin B6 +78.2%
Contains more Vitamin K +84.4%
Equal in Vitamin B5 - 1.456
Bran
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Rye
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Contains more Vitamin E +18.8%
Contains more Vitamin B1 +270.3%
Contains more Folate +36.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +357.2%
Contains more Vitamin B6 +78.2%
Contains more Vitamin K +84.4%
Equal in Vitamin B5 - 1.456

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
36
Rye
Mineral Summary Score
122
Bran
71
Rye

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
62%
Rye
Carbohydrates
66%
Bran
76%
Rye
Fats
32%
Bran
8%
Rye

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 Rye
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
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.47g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.131g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 22)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.4)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Bran Rye Opinion
Calories 246 338 Rye
Protein 17.3 10.34 Bran
Fats 7.03 1.63 Bran
Vitamin C 0 0
Carbs 66.22 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 2.63 Bran
Calcium 58 24 Bran
Potassium 566 510 Bran
Magnesium 235 110 Bran
Sugar 1.45 0.98 Rye
Fiber 15.4 15.1 Bran
Copper 0.403 0.367 Bran
Zinc 3.11 2.65 Bran
Starch
Phosphorus 734 332 Bran
Sodium 4 2 Rye
Vitamin A 0 11 Rye
Vitamin E 1.01 0.85 Bran
Vitamin D 0 0
Vitamin B1 1.17 0.316 Bran
Vitamin B2 0.22 0.251 Rye
Vitamin B3 0.934 4.27 Rye
Vitamin B5 1.494 1.456 Bran
Vitamin B6 0.165 0.294 Rye
Vitamin B12 0 0
Vitamin K 3.2 5.9 Rye
Folate 52 38 Bran
Trans Fat 0 Bran
Saturated Fat 1.328 0.197 Rye
Monounsaturated Fat 2.376 0.208 Bran
Polyunsaturated fat 2.766 0.767 Bran
Tryptophan 0.335 0.108 Bran
Threonine 0.502 0.289 Bran
Isoleucine 0.668 0.208 Bran
Leucine 1.374 0.563 Bran
Lysine 0.76 0.286 Bran
Methionine 0.335 0.153 Bran
Phenylalanine 0.908 0.435 Bran
Valine 0.964 0.317 Bran
Histidine 0.41 0.189 Bran
Fructose 0.11 Rye

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.