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  6. Bran vs. Wild rice

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
Bran
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +233.3%
Contains more IronIron +46.7%
Contains more PhosphorusPhosphorus +45.1%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +241.8%
Contains more SeleniumSelenium +862.5%
Contains more CopperCopper +83.3%
Contains more ZincZinc +152.8%
~equal in Potassium ~101mg

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
Bran
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin B1Vitamin B1 +207.7%
Contains more Vitamin B5Vitamin B5 +40.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +155.9%
Contains more Vitamin B3Vitamin B3 +793.8%
Contains more Vitamin B6Vitamin B6 +440%
Contains more FolateFolate +333.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
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 FatsFats +152.9%
Contains more WaterWater +13.6%
Contains more OtherOther +22.5%
Contains more ProteinProtein +24.3%
Contains more CarbsCarbs +86.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
21% 37% 43%
Saturated Fat: Sat. Fat 0.163 g
Monounsaturated Fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated Fat +482%
Contains more Poly. FatPolyunsaturated fat +59.2%
Contains less Sat. FatSaturated 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
Calories 40kcal 101kcal Wild rice
Protein 3.21g 3.99g Wild rice
Fats 0.86g 0.34g Bran
Net carbs 8.84g 19.54g Wild rice
Carbs 11.44g 21.34g Wild rice
Magnesium 40mg 32mg Bran
Calcium 10mg 3mg Bran
Potassium 92mg 101mg Wild rice
Iron 0.88mg 0.6mg Bran
Sugar 0.73g Bran
Fiber 2.6g 1.8g Bran
Copper 0.066mg 0.121mg Wild rice
Zinc 0.53mg 1.34mg Wild rice
Phosphorus 119mg 82mg Bran
Sodium 1mg 3mg Bran
Vitamin A 0IU 3IU Wild rice
Vitamin E 0.24mg Wild rice
Manganese 0.964mg 0.282mg Bran
Selenium 7.7µg 0.8µg Bran
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
Vitamin K 0.5µg Wild rice
Folate 6µg 26µg Wild rice
Choline 10.2mg Wild rice
Saturated Fat 0.163g 0.049g Wild rice
Monounsaturated Fat 0.291g 0.05g Bran
Polyunsaturated fat 0.339g 0.213g Bran
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
Fructose 0.2g Wild rice

Which food is preferable for your diet?

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