Bran vs. Rye — In-Depth Nutrition Comparison
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What are the main differences between bran and rye?
- Bran has less manganese, fiber, copper, phosphorus, vitamin B3, vitamin B5, iron, vitamin B6, zinc, and vitamin B2 than rye.
- Rye's daily need coverage for manganese is 70% higher.
- Rye has a lower glycemic index than bran.
We used Oat bran, cooked and Rye grain types in this comparison.
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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 less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +175% |
| Contains more CalciumCalcium | +140% |
| Contains more PotassiumPotassium | +454.3% |
| Contains more IronIron | +198.9% |
| Contains more CopperCopper | +456.1% |
| Contains more ZincZinc | +400% |
| Contains more PhosphorusPhosphorus | +179% |
| Contains more ManganeseManganese | +167.3% |
| Contains more SeleniumSelenium | +80.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +97.5% |
| Contains more Vitamin B2Vitamin B2 | +638.2% |
| Contains more Vitamin B3Vitamin B3 | +2865.3% |
| Contains more Vitamin B5Vitamin B5 | +571% |
| Contains more Vitamin B6Vitamin B6 | +1076% |
| Contains more FolateFolate | +533.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.964mg | 2.577mg | 70% |
| Fiber | 2.6g | 15.1g | 50% |
| Copper | 0.066mg | 0.367mg | 33% |
| Phosphorus | 119mg | 332mg | 30% |
| Vitamin B3 | 0.144mg | 4.27mg | 26% |
| Vitamin B5 | 0.217mg | 1.456mg | 25% |
| Iron | 0.88mg | 2.63mg | 22% |
| Vitamin B6 | 0.025mg | 0.294mg | 21% |
| Carbs | 11.44g | 75.86g | 21% |
| Zinc | 0.53mg | 2.65mg | 19% |
| Vitamin B2 | 0.034mg | 0.251mg | 17% |
| Magnesium | 40mg | 110mg | 17% |
| Calories | 40kcal | 338kcal | 15% |
| Protein | 3.21g | 10.34g | 14% |
| Vitamin B1 | 0.16mg | 0.316mg | 13% |
| Potassium | 92mg | 510mg | 12% |
| Selenium | 7.7µg | 13.9µg | 11% |
| Folate | 6µg | 38µg | 8% |
| Choline | 30.4mg | 6% | |
| Vitamin E | 0.85mg | 6% | |
| Vitamin K | 5.9µg | 5% | |
| Polyunsaturated fat | 0.339g | 0.767g | 3% |
| Calcium | 10mg | 24mg | 1% |
| Fats | 0.86g | 1.63g | 1% |
| Net carbs | 8.84g | 60.76g | N/A |
| Sugar | 0.98g | N/A | |
| Sodium | 1mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Saturated fat | 0.163g | 0.197g | 0% |
| Monounsaturated fat | 0.291g | 0.208g | 0% |
| Tryptophan | 0.057mg | 0.108mg | 0% |
| Threonine | 0.086mg | 0.289mg | 0% |
| Isoleucine | 0.114mg | 0.208mg | 0% |
| Leucine | 0.235mg | 0.563mg | 0% |
| Lysine | 0.13mg | 0.286mg | 0% |
| Methionine | 0.057mg | 0.153mg | 0% |
| Phenylalanine | 0.155mg | 0.435mg | 0% |
| Valine | 0.165mg | 0.317mg | 0% |
| Histidine | 0.07mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +692.5% |
| Contains more ProteinProtein | +222.1% |
| Contains more FatsFats | +89.5% |
| Contains more CarbsCarbs | +563.1% |
| Contains more OtherOther | +220.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -17.3% |
| Contains more Mono. FatMonounsaturated fat | +39.9% |
| Contains more Poly. FatPolyunsaturated fat | +126.3% |
