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  6. Bran raw vs. Cumin

Bran raw vs. Cumin — In-Depth Nutrition Comparison

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What are the differences between Bran raw and Cumin?

  • Bran raw is higher in Manganese, Selenium, Vitamin B1, and Phosphorus, yet Cumin is higher in Iron, Calcium, Copper, Potassium, Magnesium, and Vitamin B3.
  • Cumin's daily need coverage for Iron is 762% more.
  • Bran raw has 9 times more Selenium than Cumin. While Bran raw has 45.2µg of Selenium, Cumin has only 5.2µg.

We used Oat bran, raw and Spices, cumin seed types in this article.

Infographic

Bran raw vs Cumin 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.
Bran raw
Bran raw
4
:
6
Cumin
Cumin
Contains more Phosphorus +47.1%
Contains less Sodium -97.6%
Contains more Manganese +68.9%
Contains more Selenium +769.2%
Contains more Calcium +1505.2%
Contains more Iron +1126.6%
Contains more Magnesium +55.7%
Contains more Potassium +215.9%
Contains more Zinc +54.3%
Contains more Copper +115.1%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Cumin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 280% 2489% 262% 214% 158% 22% 131% 289% 435% 29%
Contains more Phosphorus +47.1%
Contains less Sodium -97.6%
Contains more Manganese +68.9%
Contains more Selenium +769.2%
Contains more Calcium +1505.2%
Contains more Iron +1126.6%
Contains more Magnesium +55.7%
Contains more Potassium +215.9%
Contains more Zinc +54.3%
Contains more Copper +115.1%

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.
Bran raw
Bran raw
3
:
7
Cumin
Cumin
Contains more Vitamin B1 +86.3%
Contains more Folate +420%
Contains more Vitamin A +∞%
Contains more Vitamin E +229.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +48.6%
Contains more Vitamin B3 +390.3%
Contains more Vitamin B6 +163.6%
Contains more Vitamin K +68.8%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Cumin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 67% 0% 26% 157% 76% 86% 0% 101% 8% 0% 14%
Contains more Vitamin B1 +86.3%
Contains more Folate +420%
Contains more Vitamin A +∞%
Contains more Vitamin E +229.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +48.6%
Contains more Vitamin B3 +390.3%
Contains more Vitamin B6 +163.6%
Contains more Vitamin K +68.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
1
:
4
Cumin
Cumin
Contains more Carbs +49.7%
Contains more Fats +216.8%
Contains more Water +23.1%
Contains more Other +162.8%
Equal in Protein - 17.81
Bran raw
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
Cumin
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
Contains more Carbs +49.7%
Contains more Fats +216.8%
Contains more Water +23.1%
Contains more Other +162.8%
Equal in Protein - 17.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
1
:
2
Cumin
Cumin
Contains less Saturated Fat -13.5%
Contains more Monounsaturated Fat +490.9%
Contains more Polyunsaturated fat +18.5%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Cumin
8% 74% 17%
Saturated Fat: 1.535 g
Monounsaturated Fat: 14.04 g
Polyunsaturated fat: 3.279 g
Contains less Saturated Fat -13.5%
Contains more Monounsaturated Fat +490.9%
Contains more Polyunsaturated fat +18.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran raw Cumin
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran raw Cumin Opinion
Net carbs 50.82g 33.74g Bran raw
Protein 17.3g 17.81g Cumin
Fats 7.03g 22.27g Cumin
Carbs 66.22g 44.24g Bran raw
Calories 246kcal 375kcal Cumin
Sugar 1.45g 2.25g Bran raw
Fiber 15.4g 10.5g Bran raw
Calcium 58mg 931mg Cumin
Iron 5.41mg 66.36mg Cumin
Magnesium 235mg 366mg Cumin
Phosphorus 734mg 499mg Bran raw
Potassium 566mg 1788mg Cumin
Sodium 4mg 168mg Bran raw
Zinc 3.11mg 4.8mg Cumin
Copper 0.403mg 0.867mg Cumin
Manganese 5.63mg 3.333mg Bran raw
Selenium 45.2µg 5.2µg Bran raw
Vitamin A 0IU 1270IU Cumin
Vitamin A RAE 0µg 64µg Cumin
Vitamin E 1.01mg 3.33mg Cumin
Vitamin C 0mg 7.7mg Cumin
Vitamin B1 1.17mg 0.628mg Bran raw
Vitamin B2 0.22mg 0.327mg Cumin
Vitamin B3 0.934mg 4.579mg Cumin
Vitamin B5 1.494mg Bran raw
Vitamin B6 0.165mg 0.435mg Cumin
Folate 52µg 10µg Bran raw
Vitamin K 3.2µg 5.4µg Cumin
Tryptophan 0.335mg Bran raw
Threonine 0.502mg Bran raw
Isoleucine 0.668mg Bran raw
Leucine 1.374mg Bran raw
Lysine 0.76mg Bran raw
Methionine 0.335mg Bran raw
Phenylalanine 0.908mg Bran raw
Valine 0.964mg Bran raw
Histidine 0.41mg Bran raw
Saturated Fat 1.328g 1.535g Bran raw
Monounsaturated Fat 2.376g 14.04g Cumin
Polyunsaturated fat 2.766g 3.279g Cumin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Cumin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
Bran raw
51%
Cumin
Minerals Daily Need Coverage Score
195%
Bran raw
431%
Cumin

Comparison summary

Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Cumin
Cumin is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 164mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 0.207g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.