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Bran vs. Wild rice — In-Depth Nutrition Comparison

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Summary of differences between bran and wild rice

  • Bran has more manganese, selenium, vitamin B1, and phosphorus; however, wild rice is higher in vitamin B6, zinc, vitamin B3, and copper.
  • Bran covers your daily need for manganese, 30% more than wild rice.
  • Bran has 10 times more selenium than wild rice. While bran has 7.7µg of selenium, wild rice has only 0.8µg.

These are the specific foods used in this comparison Oat bran, cooked and Wild rice, cooked.

Infographic

Bran vs Wild rice 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.
Bran
Bran
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +233.3%
Contains more IronIron +46.7%
Contains more PhosphorusPhosphorus +45.1%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +241.8%
Contains more SeleniumSelenium +862.5%
Contains more CopperCopper +83.3%
Contains more ZincZinc +152.8%
~equal in Potassium ~101mg

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
2
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%
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% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
Contains more Vitamin B1Vitamin B1 +207.7%
Contains more Vitamin B5Vitamin B5 +40.9%
Contains more Vitamin B2Vitamin B2 +155.9%
Contains more Vitamin B3Vitamin B3 +793.8%
Contains more Vitamin B6Vitamin B6 +440%
Contains more FolateFolate +333.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Wild rice DV% diff.
Manganese 0.964mg 0.282mg 30%
Selenium 7.7µg 0.8µg 13%
Vitamin B1 0.16mg 0.052mg 9%
Vitamin B6 0.025mg 0.135mg 8%
Zinc 0.53mg 1.34mg 7%
Vitamin B3 0.144mg 1.287mg 7%
Copper 0.066mg 0.121mg 6%
Phosphorus 119mg 82mg 5%
Folate 6µg 26µg 5%
Iron 0.88mg 0.6mg 4%
Vitamin B2 0.034mg 0.087mg 4%
Calories 40kcal 101kcal 3%
Carbs 11.44g 21.34g 3%
Fiber 2.6g 1.8g 3%
Protein 3.21g 3.99g 2%
Magnesium 40mg 32mg 2%
Vitamin E 0.24mg 2%
Choline 10.2mg 2%
Fats 0.86g 0.34g 1%
Calcium 10mg 3mg 1%
Vitamin B5 0.217mg 0.154mg 1%
Saturated fat 0.163g 0.049g 1%
Monounsaturated fat 0.291g 0.05g 1%
Polyunsaturated fat 0.339g 0.213g 1%
Protein per 100 calories 8g 4g N/A
Calories per 10 g protein 125kcal 253kcal N/A
Weight per 100 calories 250g 99g N/A
Net carbs 8.84g 19.54g N/A
Potassium 92mg 101mg 0%
Sugar 0.73g N/A
Sodium 1mg 3mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.057mg 0.049mg 0%
Threonine 0.086mg 0.127mg 0%
Isoleucine 0.114mg 0.167mg 0%
Leucine 0.235mg 0.276mg 0%
Lysine 0.13mg 0.17mg 0%
Methionine 0.057mg 0.119mg 0%
Phenylalanine 0.155mg 0.195mg 0%
Valine 0.165mg 0.232mg 0%
Histidine 0.07mg 0.104mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more FatsFats +152.9%
Contains more WaterWater +13.6%
Contains more OtherOther +22.5%
Contains more ProteinProtein +24.3%
Contains more CarbsCarbs +86.5%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +482%
Contains more Poly. FatPolyunsaturated fat +59.2%
Contains less Sat. FatSaturated fat -69.9%

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.