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Rice vs Bran - In-Depth Nutrition Comparison

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How are Rice and Bran different?

  • Bran is higher than Rice in Manganese, Phosphorus, Vitamin B1, Selenium, Fiber, Magnesium, Iron, Copper, Zinc, and Vitamin B5.
  • Bran covers your daily need of 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 infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
1
:
7
Bran
Contains less Sodium -75%
Contains more Iron +350.8%
Contains more Calcium +480%
Contains more Potassium +1517.1%
Contains more Magnesium +1858.3%
Contains more Copper +484.1%
Contains more Zinc +534.7%
Contains more Phosphorus +1607%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains less Sodium -75%
Contains more Iron +350.8%
Contains more Calcium +480%
Contains more Potassium +1517.1%
Contains more Magnesium +1858.3%
Contains more Copper +484.1%
Contains more Zinc +534.7%
Contains more Phosphorus +1607%

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
Rice
2
:
6
Bran
Contains more Vitamin B3 +58%
Contains more Folate +11.5%
Contains more Vitamin E +2425%
Contains more Vitamin B1 +617.8%
Contains more Vitamin B2 +1592.3%
Contains more Vitamin B5 +283.1%
Contains more Vitamin B6 +77.4%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin B3 +58%
Contains more Folate +11.5%
Contains more Vitamin E +2425%
Contains more Vitamin B1 +617.8%
Contains more Vitamin B2 +1592.3%
Contains more Vitamin B5 +283.1%
Contains more Vitamin B6 +77.4%
Contains more Vitamin K +∞%

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.
Rice Bran
Lower in Sugar ok
Lower in Sodium 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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rice Bran Opinion
Calories 130kcal 246kcal Bran
Protein 2.69g 17.3g Bran
Fats 0.28g 7.03g Bran
Vitamin C 0mg 0mg
Net carbs 27.77g 50.82g Bran
Carbs 28.17g 66.22g Bran
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.2mg 5.41mg Bran
Calcium 10mg 58mg Bran
Potassium 35mg 566mg Bran
Magnesium 12mg 235mg Bran
Sugar 0.05g 1.45g Rice
Fiber 0.4g 15.4g Bran
Copper 0.069mg 0.403mg Bran
Zinc 0.49mg 3.11mg Bran
Starch g g
Phosphorus 43mg 734mg Bran
Sodium 1mg 4mg Rice
Vitamin A 0IU 0IU
Vitamin E 0.04mg 1.01mg Bran
Vitamin D 0µg 0µg
Vitamin B1 0.163mg 1.17mg Bran
Vitamin B2 0.013mg 0.22mg Bran
Vitamin B3 1.476mg 0.934mg Rice
Vitamin B5 0.39mg 1.494mg Bran
Vitamin B6 0.093mg 0.165mg Bran
Vitamin B12 0µg 0µg
Vitamin K 0µg 3.2µg Bran
Folate 58µg 52µg Rice
Trans Fat g g
Saturated Fat 0.077g 1.328g Rice
Monounsaturated Fat 0.088g 2.376g Bran
Polyunsaturated fat 0.076g 2.766g Bran
Tryptophan 0.031mg 0.335mg Bran
Threonine 0.096mg 0.502mg Bran
Isoleucine 0.116mg 0.668mg Bran
Leucine 0.222mg 1.374mg Bran
Lysine 0.097mg 0.76mg Bran
Methionine 0.063mg 0.335mg Bran
Phenylalanine 0.144mg 0.908mg Bran
Valine 0.164mg 0.964mg Bran
Histidine 0.063mg 0.41mg Bran
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13
Rice
46
Bran
Mineral Summary Score
14
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%
Rice
104%
Bran
Carbohydrates
28%
Rice
66%
Bran
Fats
1%
Rice
32%
Bran

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 1.4g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 1.251g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 4)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1)
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 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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.