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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.

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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 Iron +105.7%
Contains more Calcium +141.7%
Contains more Potassium +11%
Contains more Magnesium +113.6%
Contains more Zinc +17.4%
Contains more Phosphorus +121.1%
Equal in Copper - 0.403
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains less Sodium -50%
Contains more Iron +105.7%
Contains more Calcium +141.7%
Contains more Potassium +11%
Contains more Magnesium +113.6%
Contains more Zinc +17.4%
Contains more Phosphorus +121.1%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
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 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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

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

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.