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Bran vs. Wild rice — In-Depth Nutrition Comparison

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Summary of differences between Bran and Wild rice

  • Bran has more Manganese, Selenium, Vitamin B1, and Phosphorus, however, Wild rice is higher in Vitamin B6, Zinc, Vitamin B3, and Copper.
  • Bran covers your daily need of Manganese 30% more than Wild rice.
  • Bran has 10 times more Selenium than Wild rice. While Bran has 7.7µg of Selenium, Wild rice has only 0.8µg.

These are the specific foods used in this comparison Oat bran, cooked and Wild rice, cooked.

Infographic

Bran vs Wild 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
7
:
Contains more Calcium +233.3%
Contains more Iron +46.7%
Contains more Magnesium +25%
Contains more Phosphorus +45.1%
Contains less Sodium -66.7%
Contains more Manganese +241.8%
Contains more Selenium +862.5%
Contains more Zinc +152.8%
Contains more Copper +83.3%
Equal in Potassium - 101
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +233.3%
Contains more Iron +46.7%
Contains more Magnesium +25%
Contains more Phosphorus +45.1%
Contains less Sodium -66.7%
Contains more Manganese +241.8%
Contains more Selenium +862.5%
Contains more Zinc +152.8%
Contains more Copper +83.3%
Equal in Potassium - 101

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.
Bran
2
:
Contains more Vitamin B1 +207.7%
Contains more Vitamin B5 +40.9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +155.9%
Contains more Vitamin B3 +793.8%
Contains more Vitamin B6 +440%
Contains more Folate +333.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin B1 +207.7%
Contains more Vitamin B5 +40.9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +155.9%
Contains more Vitamin B3 +793.8%
Contains more Vitamin B6 +440%
Contains more Folate +333.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
3
:
Contains more Fats +152.9%
Contains more Water +13.6%
Contains more Other +22.5%
Contains more Protein +24.3%
Contains more Carbs +86.5%
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Fats +152.9%
Contains more Water +13.6%
Contains more Other +22.5%
Contains more Protein +24.3%
Contains more Carbs +86.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
2
:
Contains more Monounsaturated Fat +482%
Contains more Polyunsaturated fat +59.2%
Contains less Saturated Fat -69.9%
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +482%
Contains more Polyunsaturated fat +59.2%
Contains less Saturated Fat -69.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Wild rice
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran Wild rice Opinion
Net carbs 8.84g 19.54g Wild rice
Protein 3.21g 3.99g Wild rice
Fats 0.86g 0.34g Bran
Carbs 11.44g 21.34g Wild rice
Calories 40kcal 101kcal Wild rice
Fructose 0.2g Wild rice
Sugar 0.73g Bran
Fiber 2.6g 1.8g Bran
Calcium 10mg 3mg Bran
Iron 0.88mg 0.6mg Bran
Magnesium 40mg 32mg Bran
Phosphorus 119mg 82mg Bran
Potassium 92mg 101mg Wild rice
Sodium 1mg 3mg Bran
Zinc 0.53mg 1.34mg Wild rice
Copper 0.066mg 0.121mg Wild rice
Manganese 0.964mg 0.282mg Bran
Selenium 7.7µg 0.8µg Bran
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.24mg Wild rice
Vitamin B1 0.16mg 0.052mg Bran
Vitamin B2 0.034mg 0.087mg Wild rice
Vitamin B3 0.144mg 1.287mg Wild rice
Vitamin B5 0.217mg 0.154mg Bran
Vitamin B6 0.025mg 0.135mg Wild rice
Folate 6µg 26µg Wild rice
Vitamin K 0.5µg Wild rice
Tryptophan 0.057mg 0.049mg Bran
Threonine 0.086mg 0.127mg Wild rice
Isoleucine 0.114mg 0.167mg Wild rice
Leucine 0.235mg 0.276mg Wild rice
Lysine 0.13mg 0.17mg Wild rice
Methionine 0.057mg 0.119mg Wild rice
Phenylalanine 0.155mg 0.195mg Wild rice
Valine 0.165mg 0.232mg Wild rice
Histidine 0.07mg 0.104mg Wild rice
Saturated Fat 0.163g 0.049g Wild rice
Monounsaturated Fat 0.291g 0.05g Bran
Polyunsaturated fat 0.339g 0.213g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Bran
10%
Wild rice
Minerals Daily Need Coverage Score
33%
Bran
21%
Wild rice

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.114g)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.