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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

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
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Bran
Bran
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
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.
Rye
Rye
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Bran
Bran
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Bran 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%
Carbs 75.86g 11.44g 21%
Vitamin B6 0.294mg 0.025mg 21%
Zinc 2.65mg 0.53mg 19%
Magnesium 110mg 40mg 17%
Vitamin B2 0.251mg 0.034mg 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%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Polyunsaturated fat 0.767g 0.339g 3%
Fats 1.63g 0.86g 1%
Calcium 24mg 10mg 1%
Protein per 100 calories 3.1g 8g N/A
Calories per 10 g protein 327kcal 125kcal N/A
Weight per 100 calories 30g 250g N/A
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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Poly. FatPolyunsaturated fat +126.3%
Contains less Sat. FatSaturated fat -17.3%
Contains more Mono. FatMonounsaturated fat +39.9%

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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/168873/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.