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Bran vs. Rice — In-Depth Nutrition Comparison

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How are bran and rice different?

  • Bran is higher in manganese, phosphorus, fiber, and magnesium; however, rice is richer in folate, vitamin B3, and vitamin B6.
  • Daily need coverage for manganese for bran is 21% higher.
  • Bran contains 7 times more fiber than rice. While bran contains 2.6g of fiber, rice contains only 0.4g.

Oat bran, cooked and Rice, white, long-grain, regular, enriched, cooked are the varieties used in this article.

Infographic

Bran vs Rice 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.
Bran
Bran
4
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%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +233.3%
Contains more PotassiumPotassium +162.9%
Contains more PhosphorusPhosphorus +176.7%
Contains more ManganeseManganese +104.2%
Contains more IronIron +36.4%
~equal in Calcium ~10mg
~equal in Copper ~0.069mg
~equal in Zinc ~0.49mg
~equal in Sodium ~1mg
~equal in Selenium ~7.5µg

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.
Bran
Bran
1
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%
Rice
Rice
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% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin B2Vitamin B2 +161.5%
Contains more Vitamin B3Vitamin B3 +925%
Contains more Vitamin B5Vitamin B5 +79.7%
Contains more Vitamin B6Vitamin B6 +272%
Contains more FolateFolate +866.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.163mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Bran Rice DV% diff.
Manganese 0.964mg 0.472mg 21%
Folate 6µg 58µg 13%
Phosphorus 119mg 43mg 11%
Fiber 2.6g 0.4g 9%
Vitamin B3 0.144mg 1.476mg 8%
Magnesium 40mg 12mg 7%
Carbs 11.44g 28.17g 6%
Calories 40kcal 130kcal 5%
Vitamin B6 0.025mg 0.093mg 5%
Iron 0.88mg 1.2mg 4%
Vitamin B5 0.217mg 0.39mg 3%
Potassium 92mg 35mg 2%
Vitamin B2 0.034mg 0.013mg 2%
Polyunsaturated fat 0.339g 0.076g 2%
Protein 3.21g 2.69g 1%
Fats 0.86g 0.28g 1%
Monounsaturated fat 0.291g 0.088g 1%
Protein per 100 calories 8g 2.1g N/A
Calories per 10 g protein 125kcal 483kcal N/A
Weight per 100 calories 250g 77g N/A
Net carbs 8.84g 27.77g N/A
Calcium 10mg 10mg 0%
Sugar 0.05g N/A
Copper 0.066mg 0.069mg 0%
Zinc 0.53mg 0.49mg 0%
Sodium 1mg 1mg 0%
Vitamin E 0.04mg 0%
Selenium 7.7µg 7.5µg 0%
Vitamin B1 0.16mg 0.163mg 0%
Choline 2.1mg 0%
Saturated fat 0.163g 0.077g 0%
Tryptophan 0.057mg 0.031mg 0%
Threonine 0.086mg 0.096mg 0%
Isoleucine 0.114mg 0.116mg 0%
Leucine 0.235mg 0.222mg 0%
Lysine 0.13mg 0.097mg 0%
Methionine 0.057mg 0.063mg 0%
Phenylalanine 0.155mg 0.144mg 0%
Valine 0.165mg 0.164mg 0%
Histidine 0.07mg 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +19.3%
Contains more FatsFats +207.1%
Contains more WaterWater +22.7%
Contains more OtherOther +16.7%
Contains more CarbsCarbs +146.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +230.7%
Contains more Poly. FatPolyunsaturated fat +346.1%
Contains less Sat. FatSaturated fat -52.8%

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.