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Rye vs Bran - In-Depth Nutrition Comparison

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A recap on differences between Rye and Bran

  • Rye has more Vitamin B3, and Vitamin B6, however Bran is higher in Manganese, Vitamin B1, Phosphorus, Selenium, Iron, and Magnesium.
  • Bran covers your daily Manganese needs 133% more than Rye.
  • Bran contains 5 times less Vitamin B3 than Rye. Rye contains 4.27mg of Vitamin B3, while Bran contains 0.934mg.
  • Rye has less Saturated Fat.

Food varieties used in this article are Rye grain and Oat bran, raw.

Infographic

Rye 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
Rye
1
:
7
Bran
Contains less Sodium -50%
Contains more Calcium +141.7%
Contains more Iron +105.7%
Contains more Magnesium +113.6%
Contains more Phosphorus +121.1%
Contains more Potassium +11%
Contains more Zinc +17.4%
Equal in Copper - 0.403
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains less Sodium -50%
Contains more Calcium +141.7%
Contains more Iron +105.7%
Contains more Magnesium +113.6%
Contains more Phosphorus +121.1%
Contains more Potassium +11%
Contains more Zinc +17.4%
Equal in Copper - 0.403

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
Rye
5
:
4
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +357.2%
Contains more Vitamin B6 +78.2%
Contains more Vitamin K +84.4%
Contains more Vitamin E +18.8%
Contains more Vitamin B1 +270.3%
Contains more Folate +36.8%
Equal in Vitamin B5 - 1.494
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +357.2%
Contains more Vitamin B6 +78.2%
Contains more Vitamin K +84.4%
Contains more Vitamin E +18.8%
Contains more Vitamin B1 +270.3%
Contains more Folate +36.8%
Equal in Vitamin B5 - 1.494

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.
Rye 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rye Bran Opinion
Net carbs 60.76g 50.82g Rye
Protein 10.34g 17.3g Bran
Fats 1.63g 7.03g Bran
Carbs 75.86g 66.22g Rye
Calories 338kcal 246kcal Rye
Starch g g
Fructose 0.11g g Rye
Sugar 0.98g 1.45g Rye
Fiber 15.1g 15.4g Bran
Calcium 24mg 58mg Bran
Iron 2.63mg 5.41mg Bran
Magnesium 110mg 235mg Bran
Phosphorus 332mg 734mg Bran
Potassium 510mg 566mg Bran
Sodium 2mg 4mg Rye
Zinc 2.65mg 3.11mg Bran
Copper 0.367mg 0.403mg Bran
Vitamin A 11IU 0IU Rye
Vitamin E 0.85mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.316mg 1.17mg Bran
Vitamin B2 0.251mg 0.22mg Rye
Vitamin B3 4.27mg 0.934mg Rye
Vitamin B5 1.456mg 1.494mg Bran
Vitamin B6 0.294mg 0.165mg Rye
Folate 38µg 52µg Bran
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 3.2µg Rye
Tryptophan 0.108mg 0.335mg Bran
Threonine 0.289mg 0.502mg Bran
Isoleucine 0.208mg 0.668mg Bran
Leucine 0.563mg 1.374mg Bran
Lysine 0.286mg 0.76mg Bran
Methionine 0.153mg 0.335mg Bran
Phenylalanine 0.435mg 0.908mg Bran
Valine 0.317mg 0.964mg Bran
Histidine 0.189mg 0.41mg Bran
Cholesterol 0mg 0mg
Trans Fat 0g g Bran
Saturated Fat 0.197g 1.328g Rye
Monounsaturated Fat 0.208g 2.376g Bran
Polyunsaturated fat 0.767g 2.766g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36
Rye
46
Bran
Mineral Summary Score
71
Rye
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
62%
Rye
104%
Bran
Carbohydrates
76%
Rye
66%
Bran
Fats
8%
Rye
32%
Bran

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.47g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.131g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 22)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.4)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.