Rye vs. Bran raw — In-Depth Nutrition Comparison
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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.
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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 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
44%
Minerals Daily Need Coverage Score
98%
195%
Comparison summary
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 0.47g)
Which food contains less Sodium?
Rye contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Rye is lower in Saturated fat (difference - 1.131g)
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 22)
Which food is cheaper?
Bran raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.