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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
7
:
1
Rye
Contains more Calcium +141.7%
Contains more Iron +105.7%
Contains more Magnesium +113.6%
Contains more Phosphorus +121.1%
Contains more Potassium +11%
Contains more Zinc +17.4%
Contains less Sodium -50%
Equal in Potassium - 510
Equal in Copper - 0.367
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Calcium +141.7%
Contains more Iron +105.7%
Contains more Magnesium +113.6%
Contains more Phosphorus +121.1%
Contains more Potassium +11%
Contains more Zinc +17.4%
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
4
:
5
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
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 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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

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

All nutrients comparison - raw data values

Nutrient Bran Rye Opinion
Net carbs 50.82g 60.76g Rye
Protein 17.3g 10.34g Bran
Fats 7.03g 1.63g Bran
Carbs 66.22g 75.86g Rye
Calories 246kcal 338kcal Rye
Starch g g
Fructose g 0.11g Rye
Sugar 1.45g 0.98g Rye
Fiber 15.4g 15.1g Bran
Calcium 58mg 24mg Bran
Iron 5.41mg 2.63mg Bran
Magnesium 235mg 110mg Bran
Phosphorus 734mg 332mg Bran
Potassium 566mg 510mg Bran
Sodium 4mg 2mg Rye
Zinc 3.11mg 2.65mg Bran
Copper 0.403mg 0.367mg Bran
Vitamin A 0IU 11IU Rye
Vitamin E 1.01mg 0.85mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.316mg Bran
Vitamin B2 0.22mg 0.251mg Rye
Vitamin B3 0.934mg 4.27mg Rye
Vitamin B5 1.494mg 1.456mg Bran
Vitamin B6 0.165mg 0.294mg Rye
Folate 52µg 38µg Bran
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 5.9µg Rye
Tryptophan 0.335mg 0.108mg Bran
Threonine 0.502mg 0.289mg Bran
Isoleucine 0.668mg 0.208mg Bran
Leucine 1.374mg 0.563mg Bran
Lysine 0.76mg 0.286mg Bran
Methionine 0.335mg 0.153mg Bran
Phenylalanine 0.908mg 0.435mg Bran
Valine 0.964mg 0.317mg Bran
Histidine 0.41mg 0.189mg Bran
Cholesterol 0mg 0mg
Trans Fat g 0g Bran
Saturated Fat 1.328g 0.197g Rye
Monounsaturated Fat 2.376g 0.208g Bran
Polyunsaturated fat 2.766g 0.767g Bran

Which food is preferable for your diet?

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

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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

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.

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.