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 for 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| Contains more Vitamin B1Vitamin B1 | +207.7% |
| Contains more Vitamin B5Vitamin B5 | +40.9% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.964mg | 0.282mg | 30% |
| Selenium | 7.7µg | 0.8µg | 13% |
| Vitamin B1 | 0.16mg | 0.052mg | 9% |
| Vitamin B6 | 0.025mg | 0.135mg | 8% |
| Vitamin B3 | 0.144mg | 1.287mg | 7% |
| Zinc | 0.53mg | 1.34mg | 7% |
| Copper | 0.066mg | 0.121mg | 6% |
| Folate | 6µg | 26µg | 5% |
| Phosphorus | 119mg | 82mg | 5% |
| Vitamin B2 | 0.034mg | 0.087mg | 4% |
| Iron | 0.88mg | 0.6mg | 4% |
| Calories | 40kcal | 101kcal | 3% |
| Fiber | 2.6g | 1.8g | 3% |
| Carbs | 11.44g | 21.34g | 3% |
| Magnesium | 40mg | 32mg | 2% |
| Protein | 3.21g | 3.99g | 2% |
| Choline | 10.2mg | 2% | |
| Vitamin E | 0.24mg | 2% | |
| Calcium | 10mg | 3mg | 1% |
| Fats | 0.86g | 0.34g | 1% |
| Monounsaturated fat | 0.291g | 0.05g | 1% |
| Saturated fat | 0.163g | 0.049g | 1% |
| Polyunsaturated fat | 0.339g | 0.213g | 1% |
| Vitamin B5 | 0.217mg | 0.154mg | 1% |
| Net carbs | 8.84g | 19.54g | N/A |
| Potassium | 92mg | 101mg | 0% |
| Sugar | 0.73g | N/A | |
| Sodium | 1mg | 3mg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.057mg | 0.049mg | 0% |
| Threonine | 0.086mg | 0.127mg | 0% |
| Isoleucine | 0.114mg | 0.167mg | 0% |
| Leucine | 0.235mg | 0.276mg | 0% |
| Lysine | 0.13mg | 0.17mg | 0% |
| Methionine | 0.057mg | 0.119mg | 0% |
| Phenylalanine | 0.155mg | 0.195mg | 0% |
| Valine | 0.165mg | 0.232mg | 0% |
| Histidine | 0.07mg | 0.104mg | 0% |
| Fructose | 0.2g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
33%
21%
Comparison summary
Which food is lower in Saturated fat?
Wild rice is lower in Saturated fat (difference - 0.114g)
Which food is richer in vitamins?
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Bran is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
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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?
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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.