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  6. Rye vs. Bran

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
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.
Rye
Rye
1
:
9
Bran
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%
Contains more Manganese +118.5%
Contains more Selenium +225.2%
Equal in Copper - 0.403
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
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%
Contains more Manganese +118.5%
Contains more Selenium +225.2%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
5
:
4
Bran
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
Rye
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%
Bran
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
:
3
Bran
Bran
Contains more Carbs +14.6%
Contains more Water +61.8%
Contains more Protein +67.3%
Contains more Fats +331.3%
Contains more Other +84.7%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Bran
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more Carbs +14.6%
Contains more Water +61.8%
Contains more Protein +67.3%
Contains more Fats +331.3%
Contains more Other +84.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
:
2
Bran
Bran
Contains less Saturated Fat -85.2%
Contains more Monounsaturated Fat +1042.3%
Contains more Polyunsaturated fat +260.6%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -85.2%
Contains more Monounsaturated Fat +1042.3%
Contains more Polyunsaturated 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.
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
Fructose 0.11g 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
Manganese 2.577mg 5.63mg Bran
Selenium 13.9µg 45.2µg Bran
Vitamin A 11IU 0IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 1.01mg Bran
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 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
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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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
36%
Rye
46%
Bran
Minerals Daily Need Coverage Score
98%
Rye
195%
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

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. 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.