Rice vs. Bran — In-Depth Nutrition Comparison
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How are rice and bran different?
- Rice is higher in folate, vitamin B3, and vitamin B6; however, bran is richer in manganese, phosphorus, fiber, and magnesium.
- Daily need coverage for manganese for bran is 21% higher.
- Rice contains 10 times more vitamin B3 than bran. While rice contains 1.476mg of vitamin B3, bran contains only 0.144mg.
Rice, white, long-grain, regular, enriched, cooked and Oat bran, cooked are the varieties used in this article.
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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 IronIron | +36.4% |
| Contains more MagnesiumMagnesium | +233.3% |
| Contains more PotassiumPotassium | +162.9% |
| Contains more PhosphorusPhosphorus | +176.7% |
| Contains more ManganeseManganese | +104.2% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +925% |
| Contains more Vitamin B5Vitamin B5 | +79.7% |
| Contains more Vitamin B6Vitamin B6 | +272% |
| Contains more FolateFolate | +866.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +161.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.472mg | 0.964mg | 21% |
| Folate | 58µg | 6µg | 13% |
| Phosphorus | 43mg | 119mg | 11% |
| Fiber | 0.4g | 2.6g | 9% |
| Vitamin B3 | 1.476mg | 0.144mg | 8% |
| Magnesium | 12mg | 40mg | 7% |
| Carbs | 28.17g | 11.44g | 6% |
| Calories | 130kcal | 40kcal | 5% |
| Vitamin B6 | 0.093mg | 0.025mg | 5% |
| Iron | 1.2mg | 0.88mg | 4% |
| Vitamin B5 | 0.39mg | 0.217mg | 3% |
| Vitamin B2 | 0.013mg | 0.034mg | 2% |
| Polyunsaturated fat | 0.076g | 0.339g | 2% |
| Potassium | 35mg | 92mg | 2% |
| Monounsaturated fat | 0.088g | 0.291g | 1% |
| Protein | 2.69g | 3.21g | 1% |
| Fats | 0.28g | 0.86g | 1% |
| Net carbs | 27.77g | 8.84g | N/A |
| Calcium | 10mg | 10mg | 0% |
| Sugar | 0.05g | N/A | |
| Copper | 0.069mg | 0.066mg | 0% |
| Zinc | 0.49mg | 0.53mg | 0% |
| Sodium | 1mg | 1mg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Selenium | 7.5µg | 7.7µg | 0% |
| Vitamin B1 | 0.163mg | 0.16mg | 0% |
| Saturated fat | 0.077g | 0.163g | 0% |
| Choline | 2.1mg | 0% | |
| Tryptophan | 0.031mg | 0.057mg | 0% |
| Threonine | 0.096mg | 0.086mg | 0% |
| Isoleucine | 0.116mg | 0.114mg | 0% |
| Leucine | 0.222mg | 0.235mg | 0% |
| Lysine | 0.097mg | 0.13mg | 0% |
| Methionine | 0.063mg | 0.057mg | 0% |
| Phenylalanine | 0.144mg | 0.155mg | 0% |
| Valine | 0.164mg | 0.165mg | 0% |
| Histidine | 0.063mg | 0.07mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +146.2% |
| Contains more ProteinProtein | +19.3% |
| Contains more FatsFats | +207.1% |
| Contains more WaterWater | +22.7% |
| Contains more OtherOther | +16.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -52.8% |
| Contains more Mono. FatMonounsaturated fat | +230.7% |
| Contains more Poly. FatPolyunsaturated fat | +346.1% |
