Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Rice vs Bran - In-Depth Nutrition Comparison

Compare

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
Copy 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
Rice
Rice
1
:
7
Bran
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%
Rice
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Bran
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
Rice
2
:
6
Bran
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 +∞%
Rice
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%
Bran
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 +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
16%
Rice
104%
Bran
Carbohydrates
28%
Rice
66%
Bran
Fats
1%
Rice
32%
Bran

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rice Bran
Lower in Sugars 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

Which food is preferable in case of diets?

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

People also compare

Rice
Rice vs Brown rice
Oat
Rice
Rice vs Maize
Maize
Rice
Rice vs Wheat
Wheat
Bran
Bran vs Oat
Oat
Oat
Oat vs Wheat
Wheat
Bran
Bran vs Wheat
Wheat

Comparison summary

Which food contains less Sugars?
Rice
Rice contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rice Bran Opinion
Calories 130 246 Bran
Protein 2.69 17.3 Bran
Fats 0.28 7.03 Bran
Vitamin C 0 0
Carbs 28.17 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 5.41 Bran
Calcium 10 58 Bran
Potassium 35 566 Bran
Magnesium 12 235 Bran
Sugars 0.05 1.45 Rice
Fiber 0.4 15.4 Bran
Copper 0.069 0.403 Bran
Zinc 0.49 3.11 Bran
Starch
Phosphorus 43 734 Bran
Sodium 1 4 Rice
Vitamin A 0 0
Vitamin E 0.04 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.163 1.17 Bran
Vitamin B2 0.013 0.22 Bran
Vitamin B3 1.476 0.934 Rice
Vitamin B5 0.39 1.494 Bran
Vitamin B6 0.093 0.165 Bran
Vitamin B12 0 0
Vitamin K 0 3.2 Bran
Folate 58 52 Rice
Trans Fat
Saturated Fat 0.077 1.328 Rice
Monounsaturated Fat 0.088 2.376 Bran
Polyunsaturated fat 0.076 2.766 Bran
Tryptophan 0.031 0.335 Bran
Threonine 0.096 0.502 Bran
Isoleucine 0.116 0.668 Bran
Leucine 0.222 1.374 Bran
Lysine 0.097 0.76 Bran
Methionine 0.063 0.335 Bran
Phenylalanine 0.144 0.908 Bran
Valine 0.164 0.964 Bran
Histidine 0.063 0.41 Bran
Fructose

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 of 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.