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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Bran
Bran
5
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%
Contains more CopperCopper +60.6%
Contains more ZincZinc +34%
Contains more CalciumCalcium +233.3%
Contains more IronIron +57.1%
Contains more PhosphorusPhosphorus +15.5%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +32.8%
~equal in Magnesium ~40mg
~equal in Potassium ~92mg
~equal in Manganese ~0.964mg

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.
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Bran
Bran
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +11.3%
Contains more Vitamin B2Vitamin B2 +102.9%
Contains more Vitamin B3Vitamin B3 +1678.5%
Contains more Vitamin B5Vitamin B5 +75.1%
Contains more Vitamin B6Vitamin B6 +392%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Bran DV% diff.
Vitamin B3 2.561mg 0.144mg 15%
Starch 24.79g 10%
Vitamin B6 0.123mg 0.025mg 8%
Carbs 25.58g 11.44g 5%
Calories 123kcal 40kcal 4%
Fiber 1.6g 2.6g 4%
Iron 0.56mg 0.88mg 4%
Copper 0.106mg 0.066mg 4%
Vitamin B5 0.38mg 0.217mg 3%
Selenium 5.8µg 7.7µg 3%
Vitamin B2 0.069mg 0.034mg 3%
Choline 9.2mg 2%
Phosphorus 103mg 119mg 2%
Zinc 0.71mg 0.53mg 2%
Vitamin B1 0.178mg 0.16mg 2%
Vitamin E 0.17mg 1%
Folate 9µg 6µg 1%
Calcium 3mg 10mg 1%
Protein 2.74g 3.21g 1%
Fats 0.97g 0.86g 0%
Net carbs 23.98g 8.84g N/A
Magnesium 39mg 40mg 0%
Potassium 86mg 92mg 0%
Sugar 0.24g N/A
Sodium 4mg 1mg 0%
Manganese 0.974mg 0.964mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.26g 0.163g 0%
Monounsaturated fat 0.369g 0.291g 0%
Polyunsaturated fat 0.366g 0.339g 0%
Tryptophan 0.033mg 0.057mg 0%
Threonine 0.095mg 0.086mg 0%
Isoleucine 0.109mg 0.114mg 0%
Leucine 0.214mg 0.235mg 0%
Lysine 0.099mg 0.13mg 0%
Methionine 0.058mg 0.057mg 0%
Phenylalanine 0.133mg 0.155mg 0%
Valine 0.151mg 0.165mg 0%
Histidine 0.066mg 0.07mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
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
Contains more FatsFats +12.8%
Contains more CarbsCarbs +123.6%
Contains more ProteinProtein +17.2%
Contains more WaterWater +19.5%
Contains more OtherOther +11.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +26.8%
Contains less Sat. FatSaturated fat -37.3%
~equal in Polyunsaturated fat ~0.339g

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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.