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
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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
Contains
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Calcium
+141.7%
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Iron
+105.7%
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Magnesium
+113.6%
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Phosphorus
+121.1%
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Potassium
+11%
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Zinc
+17.4%
Contains
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Sodium
-50%
Equal in Potassium - 510
Equal in Copper - 0.367
Contains
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Calcium
+141.7%
Contains
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Iron
+105.7%
Contains
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Magnesium
+113.6%
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Phosphorus
+121.1%
Contains
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Potassium
+11%
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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
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Contains
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Vitamin E
+18.8%
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Vitamin B1
+270.3%
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Folate
+36.8%
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Vitamin A
+∞%
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Vitamin B2
+14.1%
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Vitamin B3
+357.2%
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Vitamin B6
+78.2%
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Vitamin K
+84.4%
Equal in Vitamin B5 - 1.456
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Vitamin E
+18.8%
Contains
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Vitamin B1
+270.3%
Contains
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Folate
+36.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B2
+14.1%
Contains
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Vitamin B3
+357.2%
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Vitamin B6
+78.2%
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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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 50.82g | 60.76g |
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| Protein | 17.3g | 10.34g |
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| Fats | 7.03g | 1.63g |
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| Carbs | 66.22g | 75.86g |
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| Calories | 246kcal | 338kcal |
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| Starch | g | g | |
| Fructose | g | 0.11g |
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| Sugar | 1.45g | 0.98g |
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| Fiber | 15.4g | 15.1g |
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| Calcium | 58mg | 24mg |
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| Iron | 5.41mg | 2.63mg |
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| Magnesium | 235mg | 110mg |
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| Phosphorus | 734mg | 332mg |
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| Potassium | 566mg | 510mg |
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| Sodium | 4mg | 2mg |
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| Zinc | 3.11mg | 2.65mg |
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| Copper | 0.403mg | 0.367mg |
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| Vitamin A | 0IU | 11IU |
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| Vitamin E | 1.01mg | 0.85mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0mg | 0mg | |
| Vitamin B1 | 1.17mg | 0.316mg |
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| Vitamin B2 | 0.22mg | 0.251mg |
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| Vitamin B3 | 0.934mg | 4.27mg |
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| Vitamin B5 | 1.494mg | 1.456mg |
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| Vitamin B6 | 0.165mg | 0.294mg |
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| Folate | 52µg | 38µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 3.2µg | 5.9µg |
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| Tryptophan | 0.335mg | 0.108mg |
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| Threonine | 0.502mg | 0.289mg |
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| Isoleucine | 0.668mg | 0.208mg |
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| Leucine | 1.374mg | 0.563mg |
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| Lysine | 0.76mg | 0.286mg |
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| Methionine | 0.335mg | 0.153mg |
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| Phenylalanine | 0.908mg | 0.435mg |
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| Valine | 0.964mg | 0.317mg |
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| Histidine | 0.41mg | 0.189mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | 0g |
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| Saturated Fat | 1.328g | 0.197g |
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| Monounsaturated Fat | 2.376g | 0.208g |
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| Polyunsaturated fat | 2.766g | 0.767g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
36
Mineral Summary Score
122
71
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%
62%
Carbohydrates
66%
76%
Fats
32%
8%
Comparison summary
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 0.47g)
Which food contains less Sodium?
Rye contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Rye is lower in Saturated Fat (difference - 1.131g)
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 22)
Which food is cheaper?
Bran is cheaper (difference - $0.4)
Which food is richer in minerals?
Bran is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.