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  6. Brown rice vs. Bran

Brown rice vs. Bran — In-Depth Nutrition Comparison

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Differences between Brown rice and Bran

  • Bran contains less Vitamin B3, and Vitamin B6 than Brown rice.
  • Brown rice's daily need coverage for Vitamin B3 is 15% higher.
  • Bran contains 5 times less Vitamin B6 than Brown rice. Brown rice contains 0.123mg of Vitamin B6, while Bran contains 0.025mg.

The food types used in this comparison are Rice, brown, long-grain, cooked and Oat bran, cooked.

Infographic

Brown rice vs Bran 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.
Brown rice
Brown rice
3
:
7
Bran
Bran
Contains more Zinc +34%
Contains more Copper +60.6%
Contains more Calcium +233.3%
Contains more Iron +57.1%
Contains more Phosphorus +15.5%
Contains less Sodium -75%
Contains more Selenium +32.8%
Equal in Magnesium - 40
Equal in Potassium - 92
Equal in Manganese - 0.964
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Zinc +34%
Contains more Copper +60.6%
Contains more Calcium +233.3%
Contains more Iron +57.1%
Contains more Phosphorus +15.5%
Contains less Sodium -75%
Contains more Selenium +32.8%
Equal in Magnesium - 40
Equal in Potassium - 92
Equal in Manganese - 0.964

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.
Brown rice
Brown rice
8
:
0
Bran
Bran
Contains more Vitamin B1 +11.3%
Contains more Vitamin B2 +102.9%
Contains more Vitamin B3 +1678.5%
Contains more Vitamin B5 +75.1%
Contains more Vitamin B6 +392%
Contains more Folate +50%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Bran
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%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B2 +102.9%
Contains more Vitamin B3 +1678.5%
Contains more Vitamin B5 +75.1%
Contains more Vitamin B6 +392%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
2
:
3
Bran
Bran
Contains more Fats +12.8%
Contains more Carbs +123.6%
Contains more Protein +17.2%
Contains more Water +19.5%
Contains more Other +11.4%
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Fats +12.8%
Contains more Carbs +123.6%
Contains more Protein +17.2%
Contains more Water +19.5%
Contains more Other +11.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +26.8%
Contains less Saturated Fat -37.3%
Equal in Polyunsaturated fat - 0.339
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +26.8%
Contains less Saturated Fat -37.3%
Equal in Polyunsaturated fat - 0.339

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Bran Opinion
Net carbs 23.98g 8.84g Brown rice
Protein 2.74g 3.21g Bran
Fats 0.97g 0.86g Brown rice
Carbs 25.58g 11.44g Brown rice
Calories 123kcal 40kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.24g Bran
Fiber 1.6g 2.6g Bran
Calcium 3mg 10mg Bran
Iron 0.56mg 0.88mg Bran
Magnesium 39mg 40mg Bran
Phosphorus 103mg 119mg Bran
Potassium 86mg 92mg Bran
Sodium 4mg 1mg Bran
Zinc 0.71mg 0.53mg Brown rice
Copper 0.106mg 0.066mg Brown rice
Manganese 0.974mg 0.964mg Brown rice
Selenium 5.8µg 7.7µg Bran
Vitamin E 0.17mg Brown rice
Vitamin B1 0.178mg 0.16mg Brown rice
Vitamin B2 0.069mg 0.034mg Brown rice
Vitamin B3 2.561mg 0.144mg Brown rice
Vitamin B5 0.38mg 0.217mg Brown rice
Vitamin B6 0.123mg 0.025mg Brown rice
Folate 9µg 6µg Brown rice
Vitamin K 0.2µg Brown rice
Tryptophan 0.033mg 0.057mg Bran
Threonine 0.095mg 0.086mg Brown rice
Isoleucine 0.109mg 0.114mg Bran
Leucine 0.214mg 0.235mg Bran
Lysine 0.099mg 0.13mg Bran
Methionine 0.058mg 0.057mg Brown rice
Phenylalanine 0.133mg 0.155mg Bran
Valine 0.151mg 0.165mg Bran
Histidine 0.066mg 0.07mg Bran
Saturated Fat 0.26g 0.163g Bran
Monounsaturated Fat 0.369g 0.291g Brown rice
Polyunsaturated fat 0.366g 0.339g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Bran
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
14%
Brown rice
6%
Bran
Minerals Daily Need Coverage Score
32%
Brown rice
33%
Bran

Comparison summary

Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.097g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 10)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.