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  6. Bran raw vs. Rye

Bran raw vs. Rye — In-Depth Nutrition Comparison

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A recap on the differences between bran raw and rye

  • Bran raw has more manganese, vitamin B1, phosphorus, selenium, iron, and magnesium; however, rye is higher in vitamin B3 and vitamin B6.
  • Bran raw covers your daily manganese needs 133% more than rye.
  • Rye contains 7 times less saturated fat than bran raw. Bran raw contains 1.328g of saturated fat, while rye contains 0.197g.
  • The glycemic index of bran raw is higher.

Food varieties used in this article are Oat bran, raw and Rye grain.

Infographic

Bran raw vs Rye 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Rye
Rye
1
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%
Contains more MagnesiumMagnesium +113.6%
Contains more CalciumCalcium +141.7%
Contains more IronIron +105.7%
Contains more ZincZinc +17.4%
Contains more PhosphorusPhosphorus +121.1%
Contains more ManganeseManganese +118.5%
Contains more SeleniumSelenium +225.2%
Contains less SodiumSodium -50%
~equal in Potassium ~510mg
~equal in Copper ~0.367mg

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 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% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Rye
Rye
5
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%
Contains more Vitamin EVitamin E +18.8%
Contains more Vitamin B1Vitamin B1 +270.3%
Contains more FolateFolate +36.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +14.1%
Contains more Vitamin B3Vitamin B3 +357.2%
Contains more Vitamin B6Vitamin B6 +78.2%
Contains more Vitamin KVitamin K +84.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.456mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Rye DV% diff.
Manganese 5.63mg 2.577mg 133%
Vitamin B1 1.17mg 0.316mg 71%
Phosphorus 734mg 332mg 57%
Selenium 45.2µg 13.9µg 57%
Iron 5.41mg 2.63mg 35%
Magnesium 235mg 110mg 30%
Vitamin B3 0.934mg 4.27mg 21%
Protein 17.3g 10.34g 14%
Polyunsaturated fat 2.766g 0.767g 13%
Vitamin B6 0.165mg 0.294mg 10%
Fats 7.03g 1.63g 8%
Calories 246kcal 338kcal 5%
Saturated fat 1.328g 0.197g 5%
Monounsaturated fat 2.376g 0.208g 5%
Copper 0.403mg 0.367mg 4%
Zinc 3.11mg 2.65mg 4%
Folate 52µg 38µg 4%
Carbs 66.22g 75.86g 3%
Calcium 58mg 24mg 3%
Potassium 566mg 510mg 2%
Vitamin B2 0.22mg 0.251mg 2%
Vitamin K 3.2µg 5.9µg 2%
Fiber 15.4g 15.1g 1%
Vitamin E 1.01mg 0.85mg 1%
Vitamin B5 1.494mg 1.456mg 1%
Protein per 100 calories 7g 3.1g N/A
Calories per 10 g protein 142kcal 327kcal N/A
Weight per 100 calories 41g 30g N/A
Unsaturated / Saturated Fat ratio 3.9 4.9 N/A
Net carbs 50.82g 60.76g N/A
Sugar 1.45g 0.98g N/A
Sodium 4mg 2mg 0%
Vitamin A 0µg 1µg 0%
Choline 32.2mg 30.4mg 0%
Tryptophan 0.335mg 0.108mg 0%
Threonine 0.502mg 0.289mg 0%
Isoleucine 0.668mg 0.208mg 0%
Leucine 1.374mg 0.563mg 0%
Lysine 0.76mg 0.286mg 0%
Methionine 0.335mg 0.153mg 0%
Phenylalanine 0.908mg 0.435mg 0%
Valine 0.964mg 0.317mg 0%
Histidine 0.41mg 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +67.3%
Contains more FatsFats +331.3%
Contains more OtherOther +84.7%
Contains more CarbsCarbs +14.6%
Contains more WaterWater +61.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
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
Contains more Mono. FatMonounsaturated fat +1042.3%
Contains more Poly. FatPolyunsaturated fat +260.6%
Contains less Sat. FatSaturated fat -85.2%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.