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Rice vs. Bran raw — In-Depth Nutrition Comparison

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How are rice and bran raw different?

  • Bran raw is higher than rice in manganese, phosphorus, vitamin B1, selenium, fiber, magnesium, iron, copper, zinc, and vitamin B5.
  • Bran raw covers your daily need for manganese, 224% more than rice.

Rice, white, long-grain, regular, enriched, cooked and Oat bran, raw types were used in this article.

Infographic

Rice vs Bran raw 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.
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +1858.3%
Contains more CalciumCalcium +480%
Contains more PotassiumPotassium +1517.1%
Contains more IronIron +350.8%
Contains more CopperCopper +484.1%
Contains more ZincZinc +534.7%
Contains more PhosphorusPhosphorus +1607%
Contains more ManganeseManganese +1092.8%
Contains more SeleniumSelenium +502.7%

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.
Rice
Rice
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin B3Vitamin B3 +58%
Contains more FolateFolate +11.5%
Contains more Vitamin EVitamin E +2425%
Contains more Vitamin B1Vitamin B1 +617.8%
Contains more Vitamin B2Vitamin B2 +1592.3%
Contains more Vitamin B5Vitamin B5 +283.1%
Contains more Vitamin B6Vitamin B6 +77.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Bran raw DV% diff.
Manganese 0.472mg 5.63mg 224%
Phosphorus 43mg 734mg 99%
Vitamin B1 0.163mg 1.17mg 84%
Selenium 7.5µg 45.2µg 69%
Fiber 0.4g 15.4g 60%
Magnesium 12mg 235mg 53%
Iron 1.2mg 5.41mg 53%
Copper 0.069mg 0.403mg 37%
Protein 2.69g 17.3g 29%
Zinc 0.49mg 3.11mg 24%
Vitamin B5 0.39mg 1.494mg 22%
Polyunsaturated fat 0.076g 2.766g 18%
Potassium 35mg 566mg 16%
Vitamin B2 0.013mg 0.22mg 16%
Carbs 28.17g 66.22g 13%
Fats 0.28g 7.03g 10%
Calories 130kcal 246kcal 6%
Vitamin E 0.04mg 1.01mg 6%
Vitamin B6 0.093mg 0.165mg 6%
Saturated fat 0.077g 1.328g 6%
Monounsaturated fat 0.088g 2.376g 6%
Calcium 10mg 58mg 5%
Choline 2.1mg 32.2mg 5%
Vitamin B3 1.476mg 0.934mg 3%
Vitamin K 0µg 3.2µg 3%
Folate 58µg 52µg 2%
Protein per 100 calories 2.1g 7g N/A
Calories per 10 g protein 483kcal 142kcal N/A
Weight per 100 calories 77g 41g N/A
Unsaturated / Saturated Fat ratio 2.1 3.9 N/A
Net carbs 27.77g 50.82g N/A
Sugar 0.05g 1.45g N/A
Sodium 1mg 4mg 0%
Tryptophan 0.031mg 0.335mg 0%
Threonine 0.096mg 0.502mg 0%
Isoleucine 0.116mg 0.668mg 0%
Leucine 0.222mg 1.374mg 0%
Lysine 0.097mg 0.76mg 0%
Methionine 0.063mg 0.335mg 0%
Phenylalanine 0.144mg 0.908mg 0%
Valine 0.164mg 0.964mg 0%
Histidine 0.063mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +944.9%
Contains more ProteinProtein +543.1%
Contains more FatsFats +2410.7%
Contains more CarbsCarbs +135.1%
Contains more OtherOther +590.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +2600%
Contains more Poly. FatPolyunsaturated fat +3539.5%

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Bran raw - 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.