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Wild rice vs. Bran — In-Depth Nutrition Comparison

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Summary of differences between wild rice and bran

  • Wild rice has more vitamin B6, zinc, vitamin B3, and copper; however, bran is higher in manganese, selenium, vitamin B1, and phosphorus.
  • Bran covers your daily need for manganese, 30% more than wild rice.
  • Wild rice has 9 times more vitamin B3 than bran. While wild rice has 1.287mg of vitamin B3, bran has only 0.144mg.

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

Infographic

Wild rice vs Bran 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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%
Contains more CopperCopper +83.3%
Contains more ZincZinc +152.8%
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%
~equal in Potassium ~92mg

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% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +155.9%
Contains more Vitamin B3Vitamin B3 +793.8%
Contains more Vitamin B6Vitamin B6 +440%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +333.3%
Contains more Vitamin B1Vitamin B1 +207.7%
Contains more Vitamin B5Vitamin B5 +40.9%
~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 Wild rice Bran DV% diff.
Manganese 0.282mg 0.964mg 30%
Selenium 0.8µg 7.7µg 13%
Vitamin B1 0.052mg 0.16mg 9%
Vitamin B6 0.135mg 0.025mg 8%
Zinc 1.34mg 0.53mg 7%
Vitamin B3 1.287mg 0.144mg 7%
Copper 0.121mg 0.066mg 6%
Phosphorus 82mg 119mg 5%
Folate 26µg 6µg 5%
Iron 0.6mg 0.88mg 4%
Vitamin B2 0.087mg 0.034mg 4%
Calories 101kcal 40kcal 3%
Carbs 21.34g 11.44g 3%
Fiber 1.8g 2.6g 3%
Protein 3.99g 3.21g 2%
Magnesium 32mg 40mg 2%
Vitamin E 0.24mg 2%
Choline 10.2mg 2%
Fats 0.34g 0.86g 1%
Calcium 3mg 10mg 1%
Vitamin B5 0.154mg 0.217mg 1%
Saturated fat 0.049g 0.163g 1%
Monounsaturated fat 0.05g 0.291g 1%
Polyunsaturated fat 0.213g 0.339g 1%
Protein per 100 calories 4g 8g N/A
Calories per 10 g protein 253kcal 125kcal N/A
Weight per 100 calories 99g 250g N/A
Net carbs 19.54g 8.84g N/A
Potassium 101mg 92mg 0%
Sugar 0.73g N/A
Sodium 3mg 1mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.049mg 0.057mg 0%
Threonine 0.127mg 0.086mg 0%
Isoleucine 0.167mg 0.114mg 0%
Leucine 0.276mg 0.235mg 0%
Lysine 0.17mg 0.13mg 0%
Methionine 0.119mg 0.057mg 0%
Phenylalanine 0.195mg 0.155mg 0%
Valine 0.232mg 0.165mg 0%
Histidine 0.104mg 0.07mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

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

Fat Type Comparison

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

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