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  6. Rye vs. Bran raw

Rye vs. Bran raw — In-Depth Nutrition Comparison

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A recap on the differences between rye and bran raw

  • Rye has more vitamin B3 and vitamin B6; however, bran raw is higher in manganese, vitamin B1, phosphorus, selenium, iron, and magnesium.
  • Bran raw covers your daily manganese needs 133% more than rye.
  • Bran raw contains 5 times less vitamin B3 than rye. Rye contains 4.27mg of vitamin B3, while bran raw contains 0.934mg.
  • Rye has less saturated fat.
  • The glycemic index of bran raw is higher.

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

Infographic

Rye 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.
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%
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 less SodiumSodium -50%
Contains more MagnesiumMagnesium +113.6%
Contains more CalciumCalcium +141.7%
Contains more PotassiumPotassium +11%
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%
~equal in Copper ~0.403mg

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
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%
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%
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%
Contains more Vitamin EVitamin E +18.8%
Contains more Vitamin B1Vitamin B1 +270.3%
Contains more FolateFolate +36.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.494mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +14.6%
Contains more WaterWater +61.8%
Contains more ProteinProtein +67.3%
Contains more FatsFats +331.3%
Contains more OtherOther +84.7%

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
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 -85.2%
Contains more Mono. FatMonounsaturated fat +1042.3%
Contains more Poly. FatPolyunsaturated fat +260.6%

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 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.