Oat bran, cooked vs Rice bran, crude
Original comparison by NutriVerdict
Bottom line: Rice bran, crude is the more nutrient-dense of the two, scoring 93 of 100 to 87 for Oat bran, cooked.
Rice bran, crude scores higher at 93 of 100 versus oat bran, cooked at 87 of 100, though the gap partly reflects preparation: raw rice bran runs 316 calories per 100 g against just 40 for cooked oat bran, which is largely absorbed water. Rice bran also carries far more protein (13.4 g vs 3.21 g) and fiber (21 g vs 2.6 g), along with much more fat (20.8 g vs 0.86 g) and slightly more sodium (5 mg vs 1 mg).
Choose rice bran, crude when you want a concentrated source of fiber and protein to stir into baked goods or smoothies in small amounts. Choose oat bran, cooked when you want a low-calorie, low-sodium hot cereal you can eat by the bowlful. Because one is raw and one is cooked, compare them on a like-for-like prepared basis before drawing firm conclusions.
Head to head, per 100 g
| Metric | Oat bran, cooked | Rice bran, crude |
|---|---|---|
| Nutrient Density Score | 87 | 93 |
| Calories | 40 kcal | 316 kcal |
| Protein | 3.2 g | 13 g |
| Carbohydrate | 11 g | 50 g |
| Dietary fiber | 2.6 g | 21 g |
| Sugars | - | 0.9 g |
| Total fat | 0.9 g | 21 g |
| Saturated fat | 0.2 g | 4.2 g |
| Sodium | 1 mg | 5 mg |
| Potassium | 92 mg | 1480 mg |
| Calcium | 10 mg | 57 mg |
| Iron | 0.9 mg | 19 mg |
| Magnesium | 40 mg | 781 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 0 ug | 0 ug |
| Vitamin E | - | 4.9 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Rice bran, crude healthier than Oat bran, cooked?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Rice bran, crude scores higher, 93 of 100 to 87. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Oat bran, cooked or Rice bran, crude?
Rice bran, crude has more protein, 13.4 g per 100 g to 3.2 g.
Which has fewer calories?
Oat bran, cooked is lower in calories, 40 kcal per 100 g to 316 kcal.
Which has more fiber?
Rice bran, crude has more dietary fiber, 21 g per 100 g to 2.6 g.