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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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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
Bran
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
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%
~equal in Calcium ~10mg
~equal in Copper ~0.066mg
~equal in Zinc ~0.53mg
~equal in Sodium ~1mg
~equal in Selenium ~7.7µg

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Bran
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice Bran 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
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
Bran
4
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
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
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
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains less Sat. FatSaturated fat -52.8%
Contains more Mono. FatMonounsaturated fat +230.7%
Contains more Poly. FatPolyunsaturated fat +346.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.