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Bran vs Wild rice - In-Depth Nutrition Comparison

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Differences between Bran and Wild rice

  • Bran has more Manganese, Vitamin B1, Selenium, Iron, Phosphorus, Fiber, and Magnesium, while Wild rice has more Vitamin B3, Zinc, and Vitamin B6.
  • Bran's daily need coverage for Manganese is 187% higher.
  • Wild rice contains 16 times less Selenium than Bran. Bran contains 45.2µg of Selenium, while Wild rice contains 2.8µg.

The food types used in this comparison are Oat bran, raw and Wild rice, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
6
:
Contains more Calcium +176.2%
Contains more Iron +176%
Contains more Magnesium +32.8%
Contains more Phosphorus +69.5%
Contains more Potassium +32.6%
Contains less Sodium -42.9%
Contains more Zinc +91.6%
Contains more Copper +30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +176.2%
Contains more Iron +176%
Contains more Magnesium +32.8%
Contains more Phosphorus +69.5%
Contains more Potassium +32.6%
Contains less Sodium -42.9%
Contains more Zinc +91.6%
Contains more Copper +30%

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
:
Contains more Vitamin E +23.2%
Contains more Vitamin B1 +917.4%
Contains more Vitamin B5 +39.1%
Contains more Vitamin K +68.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +19.1%
Contains more Vitamin B3 +620.9%
Contains more Vitamin B6 +137%
Contains more Folate +82.7%
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 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin E +23.2%
Contains more Vitamin B1 +917.4%
Contains more Vitamin B5 +39.1%
Contains more Vitamin K +68.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +19.1%
Contains more Vitamin B3 +620.9%
Contains more Vitamin B6 +137%
Contains more Folate +82.7%

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 Wild rice
Lower in Saturated Fat 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Wild rice Opinion
Net carbs 50.82g 68.7g Wild rice
Protein 17.3g 14.73g Bran
Fats 7.03g 1.08g Bran
Carbs 66.22g 74.9g Wild rice
Calories 246kcal 357kcal Wild rice
Starch g g
Fructose g g
Sugar 1.45g 2.5g Bran
Fiber 15.4g 6.2g Bran
Calcium 58mg 21mg Bran
Iron 5.41mg 1.96mg Bran
Magnesium 235mg 177mg Bran
Phosphorus 734mg 433mg Bran
Potassium 566mg 427mg Bran
Sodium 4mg 7mg Bran
Zinc 3.11mg 5.96mg Wild rice
Copper 0.403mg 0.524mg Wild rice
Vitamin A 0IU 19IU Wild rice
Vitamin E 1.01mg 0.82mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.115mg Bran
Vitamin B2 0.22mg 0.262mg Wild rice
Vitamin B3 0.934mg 6.733mg Wild rice
Vitamin B5 1.494mg 1.074mg Bran
Vitamin B6 0.165mg 0.391mg Wild rice
Folate 52µg 95µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 1.9µg Bran
Tryptophan 0.335mg 0.179mg Bran
Threonine 0.502mg 0.469mg Bran
Isoleucine 0.668mg 0.618mg Bran
Leucine 1.374mg 1.018mg Bran
Lysine 0.76mg 0.629mg Bran
Methionine 0.335mg 0.438mg Wild rice
Phenylalanine 0.908mg 0.721mg Bran
Valine 0.964mg 0.858mg Bran
Histidine 0.41mg 0.384mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.328g 0.156g Wild rice
Monounsaturated Fat 2.376g 0.159g Bran
Polyunsaturated fat 2.766g 0.676g 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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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
39
Wild rice
Mineral Summary Score
122
Bran
96
Wild rice

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
88%
Wild rice
Carbohydrates
66%
Bran
75%
Wild rice
Fats
32%
Bran
5%
Wild rice

Comparison summary

Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 1.172g)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 1.05g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
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.
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.