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Brown rice vs Bran - In-Depth Nutrition Comparison

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Significant differences between Brown rice and Bran

  • The amount of Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, Copper, Vitamin B5, and Zinc in Bran is higher than in Brown rice.
  • Bran covers your daily Manganese needs 202% more than Brown rice.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1833.3%
Contains more Iron +866.1%
Contains more Magnesium +502.6%
Contains more Phosphorus +612.6%
Contains more Potassium +558.1%
Contains more Zinc +338%
Contains more Copper +280.2%
Equal in Sodium - 4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Calcium +1833.3%
Contains more Iron +866.1%
Contains more Magnesium +502.6%
Contains more Phosphorus +612.6%
Contains more Potassium +558.1%
Contains more Zinc +338%
Contains more Copper +280.2%
Equal in Sodium - 4

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
:
7
Bran
Contains more Vitamin B3 +174.2%
Contains more Vitamin E +494.1%
Contains more Vitamin B1 +557.3%
Contains more Vitamin B2 +218.8%
Contains more Vitamin B5 +293.2%
Contains more Vitamin B6 +34.1%
Contains more Folate +477.8%
Contains more Vitamin K +1500%
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%
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%
Contains more Vitamin B3 +174.2%
Contains more Vitamin E +494.1%
Contains more Vitamin B1 +557.3%
Contains more Vitamin B2 +218.8%
Contains more Vitamin B5 +293.2%
Contains more Vitamin B6 +34.1%
Contains more Folate +477.8%
Contains more Vitamin K +1500%

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.
Brown rice Bran
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Brown rice Bran Opinion
Net carbs 23.98g 50.82g Bran
Protein 2.74g 17.3g Bran
Fats 0.97g 7.03g Bran
Carbs 25.58g 66.22g Bran
Calories 123kcal 246kcal Bran
Starch 24.79g g Brown rice
Fructose 0g g Brown rice
Sugar 0.24g 1.45g Brown rice
Fiber 1.6g 15.4g Bran
Calcium 3mg 58mg Bran
Iron 0.56mg 5.41mg Bran
Magnesium 39mg 235mg Bran
Phosphorus 103mg 734mg Bran
Potassium 86mg 566mg Bran
Sodium 4mg 4mg
Zinc 0.71mg 3.11mg Bran
Copper 0.106mg 0.403mg Bran
Vitamin A 0IU 0IU
Vitamin E 0.17mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.178mg 1.17mg Bran
Vitamin B2 0.069mg 0.22mg Bran
Vitamin B3 2.561mg 0.934mg Brown rice
Vitamin B5 0.38mg 1.494mg Bran
Vitamin B6 0.123mg 0.165mg Bran
Folate 9µg 52µg Bran
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 3.2µg Bran
Tryptophan 0.033mg 0.335mg Bran
Threonine 0.095mg 0.502mg Bran
Isoleucine 0.109mg 0.668mg Bran
Leucine 0.214mg 1.374mg Bran
Lysine 0.099mg 0.76mg Bran
Methionine 0.058mg 0.335mg Bran
Phenylalanine 0.133mg 0.908mg Bran
Valine 0.151mg 0.964mg Bran
Histidine 0.066mg 0.41mg Bran
Cholesterol 0mg 0mg
Trans Fat 0g g Bran
Saturated Fat 0.26g 1.328g Brown rice
Monounsaturated Fat 0.369g 2.376g Bran
Polyunsaturated fat 0.366g 2.766g Bran

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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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
14
Brown rice
46
Bran
Mineral Summary Score
20
Brown rice
122
Bran

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
16%
Brown rice
104%
Bran
Carbohydrates
26%
Brown rice
66%
Bran
Fats
4%
Brown rice
32%
Bran

Comparison summary

Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.21g)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 1.068g)
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 is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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/168872/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.