Rye vs. Bran raw — In-Depth Nutrition Comparison
Compare
A recap on differences between rye and bran raw
- Rye has more vitamin B3 and vitamin B6; however, bran raw is higher in manganese, vitamin B1, phosphorus, selenium, iron, and magnesium.
- Bran raw covers your daily manganese needs 133% more than rye.
- Bran raw contains 5 times less vitamin B3 than rye. Rye contains 4.27mg of vitamin B3, while bran raw contains 0.934mg.
- Rye has less saturated fat.
- The glycemic index of bran raw is higher.
Food varieties used in this article are Rye grain and Oat 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.
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +113.6% |
| Contains more CalciumCalcium | +141.7% |
| Contains more PotassiumPotassium | +11% |
| Contains more IronIron | +105.7% |
| Contains more ZincZinc | +17.4% |
| Contains more PhosphorusPhosphorus | +121.1% |
| Contains more ManganeseManganese | +118.5% |
| Contains more SeleniumSelenium | +225.2% |
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 AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +14.1% |
| Contains more Vitamin B3Vitamin B3 | +357.2% |
| Contains more Vitamin B6Vitamin B6 | +78.2% |
| Contains more Vitamin KVitamin K | +84.4% |
| Contains more Vitamin EVitamin E | +18.8% |
| Contains more Vitamin B1Vitamin B1 | +270.3% |
| Contains more FolateFolate | +36.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 5.63mg | 133% |
| Vitamin B1 | 0.316mg | 1.17mg | 71% |
| Phosphorus | 332mg | 734mg | 57% |
| Selenium | 13.9µg | 45.2µg | 57% |
| Iron | 2.63mg | 5.41mg | 35% |
| Magnesium | 110mg | 235mg | 30% |
| Vitamin B3 | 4.27mg | 0.934mg | 21% |
| Protein | 10.34g | 17.3g | 14% |
| Polyunsaturated fat | 0.767g | 2.766g | 13% |
| Vitamin B6 | 0.294mg | 0.165mg | 10% |
| Fats | 1.63g | 7.03g | 8% |
| Calories | 338kcal | 246kcal | 5% |
| Saturated fat | 0.197g | 1.328g | 5% |
| Monounsaturated fat | 0.208g | 2.376g | 5% |
| Zinc | 2.65mg | 3.11mg | 4% |
| Copper | 0.367mg | 0.403mg | 4% |
| Folate | 38µg | 52µg | 4% |
| Calcium | 24mg | 58mg | 3% |
| Carbs | 75.86g | 66.22g | 3% |
| Vitamin K | 5.9µg | 3.2µg | 2% |
| Vitamin B2 | 0.251mg | 0.22mg | 2% |
| Potassium | 510mg | 566mg | 2% |
| Vitamin E | 0.85mg | 1.01mg | 1% |
| Vitamin B5 | 1.456mg | 1.494mg | 1% |
| Fiber | 15.1g | 15.4g | 1% |
| Net carbs | 60.76g | 50.82g | N/A |
| Sugar | 0.98g | 1.45g | N/A |
| Sodium | 2mg | 4mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Choline | 30.4mg | 32.2mg | 0% |
| Tryptophan | 0.108mg | 0.335mg | 0% |
| Threonine | 0.289mg | 0.502mg | 0% |
| Isoleucine | 0.208mg | 0.668mg | 0% |
| Leucine | 0.563mg | 1.374mg | 0% |
| Lysine | 0.286mg | 0.76mg | 0% |
| Methionine | 0.153mg | 0.335mg | 0% |
| Phenylalanine | 0.435mg | 0.908mg | 0% |
| Valine | 0.317mg | 0.964mg | 0% |
| Histidine | 0.189mg | 0.41mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +14.6% |
| Contains more WaterWater | +61.8% |
| Contains more ProteinProtein | +67.3% |
| Contains more FatsFats | +331.3% |
| Contains more OtherOther | +84.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.2% |
| Contains more Mono. FatMonounsaturated fat | +1042.3% |
| Contains more Poly. FatPolyunsaturated fat | +260.6% |