Rice bran, crude vs Wheat bran, crude
Original comparison by NutriVerdict
Bottom line: Wheat bran, crude is the more nutrient-dense of the two, scoring 96 of 100 to 93 for Rice bran, crude.
Wheat bran scores higher for nutrient density, 96 of 100, compared with rice bran at 93 of 100. Wheat bran packs roughly double the fiber, 42.8 g per 100 g against 21 g in rice bran, has fewer calories, 216 versus 316, and far less fat, 4.25 g against 20.8 g, while rice bran offers slightly less protein, 13.4 g versus 15.6 g.
Choose wheat bran when maximizing fiber and minimizing fat and calories is the goal, such as adding it to baked goods or cereal. Choose rice bran when a higher-fat, more calorie-dense bran suits the recipe, for instance in oil extraction or richer baking applications. The fat gap is the standout difference here, nearly five times higher in rice bran, alongside wheat bran's clear fiber advantage.
Head to head, per 100 g
| Metric | Rice bran, crude | Wheat bran, crude |
|---|---|---|
| Nutrient Density Score | 93 | 96 |
| Calories | 316 kcal | 216 kcal |
| Protein | 13 g | 16 g |
| Carbohydrate | 50 g | 65 g |
| Dietary fiber | 21 g | 43 g |
| Sugars | 0.9 g | 0.4 g |
| Total fat | 21 g | 4.3 g |
| Saturated fat | 4.2 g | 0.6 g |
| Sodium | 5 mg | 2 mg |
| Potassium | 1480 mg | 1180 mg |
| Calcium | 57 mg | 73 mg |
| Iron | 19 mg | 11 mg |
| Magnesium | 781 mg | 611 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 0 ug | 0 ug |
| Vitamin E | 4.9 mg | 1.5 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Wheat bran, crude healthier than Rice bran, crude?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Wheat bran, crude scores higher, 96 of 100 to 93. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Rice bran, crude or Wheat bran, crude?
Wheat bran, crude has more protein, 15.6 g per 100 g to 13.4 g.
Which has fewer calories?
Wheat bran, crude is lower in calories, 216 kcal per 100 g to 316 kcal.
Which has more fiber?
Wheat bran, crude has more dietary fiber, 42.8 g per 100 g to 21 g.
Full Rice bran, crude profile Full Wheat bran, crude profile