Rye vs. Bran — In-Depth Nutrition Comparison
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What are the main differences between rye and bran?
- Bran has less manganese, fiber, copper, phosphorus, vitamin B3, vitamin B5, iron, vitamin B6, zinc, and vitamin B2 than rye.
- Rye's daily need coverage for manganese is 70% higher.
- Rye has 30 times more vitamin B3 than bran. Rye has 4.27mg of vitamin B3, while bran has 0.144mg.
- Rye has a lower glycemic index than bran.
We used Rye grain and Oat bran, cooked types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +175% |
| Contains more CalciumCalcium | +140% |
| Contains more PotassiumPotassium | +454.3% |
| Contains more IronIron | +198.9% |
| Contains more CopperCopper | +456.1% |
| Contains more ZincZinc | +400% |
| Contains more PhosphorusPhosphorus | +179% |
| Contains more ManganeseManganese | +167.3% |
| Contains more SeleniumSelenium | +80.5% |
| Contains less SodiumSodium | -50% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +97.5% |
| Contains more Vitamin B2Vitamin B2 | +638.2% |
| Contains more Vitamin B3Vitamin B3 | +2865.3% |
| Contains more Vitamin B5Vitamin B5 | +571% |
| Contains more Vitamin B6Vitamin B6 | +1076% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +533.3% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 0.964mg | 70% |
| Fiber | 15.1g | 2.6g | 50% |
| Copper | 0.367mg | 0.066mg | 33% |
| Phosphorus | 332mg | 119mg | 30% |
| Vitamin B3 | 4.27mg | 0.144mg | 26% |
| Vitamin B5 | 1.456mg | 0.217mg | 25% |
| Iron | 2.63mg | 0.88mg | 22% |
| Vitamin B6 | 0.294mg | 0.025mg | 21% |
| Carbs | 75.86g | 11.44g | 21% |
| Zinc | 2.65mg | 0.53mg | 19% |
| Vitamin B2 | 0.251mg | 0.034mg | 17% |
| Magnesium | 110mg | 40mg | 17% |
| Calories | 338kcal | 40kcal | 15% |
| Protein | 10.34g | 3.21g | 14% |
| Vitamin B1 | 0.316mg | 0.16mg | 13% |
| Potassium | 510mg | 92mg | 12% |
| Selenium | 13.9µg | 7.7µg | 11% |
| Folate | 38µg | 6µg | 8% |
| Choline | 30.4mg | 6% | |
| Vitamin E | 0.85mg | 6% | |
| Vitamin K | 5.9µg | 5% | |
| Polyunsaturated fat | 0.767g | 0.339g | 3% |
| Calcium | 24mg | 10mg | 1% |
| Fats | 1.63g | 0.86g | 1% |
| Net carbs | 60.76g | 8.84g | N/A |
| Sugar | 0.98g | N/A | |
| Sodium | 2mg | 1mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Saturated fat | 0.197g | 0.163g | 0% |
| Monounsaturated fat | 0.208g | 0.291g | 0% |
| Tryptophan | 0.108mg | 0.057mg | 0% |
| Threonine | 0.289mg | 0.086mg | 0% |
| Isoleucine | 0.208mg | 0.114mg | 0% |
| Leucine | 0.563mg | 0.235mg | 0% |
| Lysine | 0.286mg | 0.13mg | 0% |
| Methionine | 0.153mg | 0.057mg | 0% |
| Phenylalanine | 0.435mg | 0.155mg | 0% |
| Valine | 0.317mg | 0.165mg | 0% |
| Histidine | 0.189mg | 0.07mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +222.1% |
| Contains more FatsFats | +89.5% |
| Contains more CarbsCarbs | +563.1% |
| Contains more OtherOther | +220.4% |
| Contains more WaterWater | +692.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +126.3% |
| Contains less Sat. FatSaturated fat | -17.3% |
| Contains more Mono. FatMonounsaturated fat | +39.9% |
