Spices vs Rice bran
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Rice bran, crude is higher in more vitamins & minerals
Calories (kcal)
Spices 508
Rice bran 316
Protein (g)
Spices 26.1
Rice bran 13.4
Carbs (g)
Spices 28.1
Rice bran 49.7
Fat (g)
Spices 36.2
Rice bran 20.9
Fiber (g)
Spices 12.2
Rice bran 21.0
Quick answers
Which has more protein?
Spices, mustard seed, ground — 26.1g vs 13.4g per 100g.
Which has fewer calories?
Rice bran, crude — 316 vs 508 kcal per 100g.
Which is more nutrient-dense?
Rice bran, crude scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Spices | Rice bran | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 508 kcal | 316 kcal | +61% |
| Macronutrients | |||
| Water | 5.27 g | 6.13 g | -14% |
| Protein | 26.1 g | 13.4 g | +95% |
| Total lipid (fat) | 36.2 g | 20.9 g | +74% |
| Carbohydrate, by difference | 28.1 g | 49.7 g | -43% |
| Fiber, total dietary | 12.2 g | 21.0 g | -42% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.99 g | 4.17 g | -52% |
| Fatty acids, total monounsaturated | 22.5 g | 7.55 g | +198% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 7.10 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.805 mg | 2.75 mg | -71% |
| Riboflavin (Vitamin B2) | 0.261 mg | 0.284 mg | -8% |
| Niacin (Vitamin B3) | 4.73 mg | 34.0 mg | -86% |
| Pantothenic acid (Vitamin B5) | 0.810 mg | 7.39 mg | -89% |
| Vitamin B-6 — Pyridoxine | 0.397 mg | 4.07 mg | -90% |
| Biotin (Vitamin B7) | 162 ug | 63.0 ug | +157% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 123 mg | 32.2 mg | +281% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 2.00 ug | 0 ug | |
| Carotene, beta | 18.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 5.07 mg | 4.92 mg | +3% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 266 mg | 57.0 mg | +367% |
| Iron, Fe | 9.21 mg | 18.5 mg | -50% |
| Magnesium, Mg | 370 mg | 781 mg | -53% |
| Phosphorus, P | 828 mg | 1677 mg | -51% |
| Potassium, K | 738 mg | 1485 mg | -50% |
| Sodium, Na | 13.0 mg | 5.00 mg | +160% |
| Zinc, Zn | 6.08 mg | 6.04 mg | +1% |
| Copper, Cu | 0.645 mg | 0.728 mg | -11% |
| Manganese, Mn | 2.45 mg | 14.2 mg | -83% |
| Selenium, Se | 208 ug | 15.6 ug | +1234% |
| Other Nutrients | |||
| Energy | 2126 kj | 1322 kj | +61% |
| Ash | 4.33 g | 9.98 g | -57% |
| Total Sugars | 6.79 g | 0.900 g | +654% |
| Sucrose | 3.69 g | 0.500 g | +638% |
| Glucose | 2.88 g | 0.200 g | +1340% |
| Fructose | 0.020 g | 0.200 g | -90% |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0.200 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 162 ug | 63.0 ug | +157% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 162 ug | 63.0 ug | +157% |
| Betaine | 1.90 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 31.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 568 ug | 220 ug | +158% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 19.8 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.810 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.070 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 5.40 ug | 1.90 ug | +184% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.019 g | -100% |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | 0.078 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.977 g | 3.56 g | -73% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.458 g | 0.373 g | +23% |
| SFA 20:0 (Arachidic acid) | 0.275 g | — | |
| SFA 22:0 (Behenic acid) | 0.175 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.105 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.062 g | 0.075 g | -17% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 8.46 g | 7.47 g | +13% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 3.99 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 9.35 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.644 g | — | |
| Fatty acids, total polyunsaturated | 10.1 g | 7.46 g | +35% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.92 g | 7.14 g | -17% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 3.79 g | 0.316 g | +1100% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.250 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| Phytosterols | 118 mg | — | |
| Tryptophan (EAA) | 0.256 g | 0.108 g | +137% |
| Threonine (EAA) | 0.838 g | 0.555 g | +51% |
| Isoleucine (EAA, BCAA) | 1.18 g | 0.568 g | +108% |
| Leucine (EAA, BCAA) | 2.08 g | 1.02 g | +104% |
| Lysine (EAA) | 1.84 g | 0.650 g | +184% |
| Methionine (EAA) | 0.483 g | 0.306 g | +58% |
| Cystine (conditionally essential) | 0.680 g | 0.317 g | +115% |
| Phenylalanine (EAA) | 1.17 g | 0.635 g | +85% |
| Tyrosine (conditionally essential) | 0.809 g | 0.411 g | +97% |
| Valine (EAA, BCAA) | 1.51 g | 0.881 g | +71% |
| Arginine (conditionally essential) | 1.93 g | 1.06 g | +83% |
| Histidine (EAA) | 0.878 g | 0.355 g | +147% |
| Alanine | 1.17 g | 0.970 g | +21% |
| Aspartic acid | 2.43 g | 1.31 g | +86% |
| Glutamic acid | 5.26 g | 1.85 g | +184% |
| Glycine (conditionally essential) | 1.59 g | 0.875 g | +81% |
| Proline (conditionally essential) | 2.81 g | 0.668 g | +321% |
| Serine | 0.759 g | 0.662 g | +15% |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.900 mg | — | |
| Choline from phosphatidylcholine | 75.0 mg | — | |
| Choline from phosphocholine | 0.400 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 46.0 mg | — | |
| Total Choline | 120 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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