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  6. Wild rice raw vs. Bran raw

Wild rice raw vs. Bran raw — In-Depth Nutrition Comparison

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Differences between wild rice raw and bran raw

  • Wild rice raw has more vitamin B3, zinc, and vitamin B6, while bran raw has more manganese, vitamin B1, selenium, iron, phosphorus, fiber, and magnesium.
  • Bran raw's daily need coverage for manganese is 187% higher.
  • Bran raw contains 7 times less vitamin B3 than wild rice raw. Wild rice raw contains 6.733mg of vitamin B3, while bran raw contains 0.934mg.

The food types used in this comparison are Wild rice, raw and Oat bran, raw.

Infographic

Wild rice raw vs Bran raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CopperCopper +30%
Contains more ZincZinc +91.6%
Contains more MagnesiumMagnesium +32.8%
Contains more CalciumCalcium +176.2%
Contains more PotassiumPotassium +32.6%
Contains more IronIron +176%
Contains more PhosphorusPhosphorus +69.5%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +323.6%
Contains more SeleniumSelenium +1514.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +19.1%
Contains more Vitamin B3Vitamin B3 +620.9%
Contains more Vitamin B6Vitamin B6 +137%
Contains more FolateFolate +82.7%
Contains more Vitamin EVitamin E +23.2%
Contains more Vitamin B1Vitamin B1 +917.4%
Contains more Vitamin B5Vitamin B5 +39.1%
Contains more Vitamin KVitamin K +68.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.2mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Bran raw DV% diff.
Manganese 1.329mg 5.63mg 187%
Vitamin B1 0.115mg 1.17mg 88%
Selenium 2.8µg 45.2µg 77%
Iron 1.96mg 5.41mg 43%
Phosphorus 433mg 734mg 43%
Fiber 6.2g 15.4g 37%
Vitamin B3 6.733mg 0.934mg 36%
Zinc 5.96mg 3.11mg 26%
Vitamin B6 0.391mg 0.165mg 17%
Polyunsaturated fat 0.676g 2.766g 14%
Magnesium 177mg 235mg 14%
Copper 0.524mg 0.403mg 13%
Folate 95µg 52µg 11%
Fats 1.08g 7.03g 9%
Vitamin B5 1.074mg 1.494mg 8%
Monounsaturated fat 0.159g 2.376g 6%
Calories 357kcal 246kcal 6%
Protein 14.73g 17.3g 5%
Saturated fat 0.156g 1.328g 5%
Calcium 21mg 58mg 4%
Potassium 427mg 566mg 4%
Carbs 74.9g 66.22g 3%
Vitamin B2 0.262mg 0.22mg 3%
Choline 35mg 32.2mg 1%
Vitamin E 0.82mg 1.01mg 1%
Vitamin K 1.9µg 3.2µg 1%
Net carbs 68.7g 50.82g N/A
Sugar 2.5g 1.45g N/A
Sodium 7mg 4mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.179mg 0.335mg 0%
Threonine 0.469mg 0.502mg 0%
Isoleucine 0.618mg 0.668mg 0%
Leucine 1.018mg 1.374mg 0%
Lysine 0.629mg 0.76mg 0%
Methionine 0.438mg 0.335mg 0%
Phenylalanine 0.721mg 0.908mg 0%
Valine 0.858mg 0.964mg 0%
Histidine 0.384mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
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 CarbsCarbs +13.1%
Contains more WaterWater +18.5%
Contains more ProteinProtein +17.4%
Contains more FatsFats +550.9%
Contains more OtherOther +89.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -88.3%
Contains more Mono. FatMonounsaturated fat +1394.3%
Contains more Poly. FatPolyunsaturated fat +309.2%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Bran raw - 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.