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  6. Bran raw vs. Seed

Bran raw vs. Seed — In-Depth Nutrition Comparison

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How are Bran raw and Seed different?

  • Bran raw is higher in Manganese, and Vitamin B1, however, Seed is richer in Fiber, Copper, Calcium, Vitamin B3, Iron, Magnesium, Selenium, and Phosphorus.
  • Daily need coverage for Manganese from Bran raw is 126% higher.
  • Bran raw contains 2 times more Vitamin B1 than Seed. While Bran raw contains 1.17mg of Vitamin B1, Seed contains only 0.62mg.

Oat bran, raw and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Bran raw vs Seed 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
3
:
7
Seed
Seed
Contains more Potassium +39.1%
Contains less Sodium -75%
Contains more Manganese +106.8%
Contains more Calcium +987.9%
Contains more Iron +42.7%
Contains more Magnesium +42.6%
Contains more Phosphorus +17.2%
Contains more Zinc +47.3%
Contains more Copper +129.3%
Contains more Selenium +22.1%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Potassium +39.1%
Contains less Sodium -75%
Contains more Manganese +106.8%
Contains more Calcium +987.9%
Contains more Iron +42.7%
Contains more Magnesium +42.6%
Contains more Phosphorus +17.2%
Contains more Zinc +47.3%
Contains more Copper +129.3%
Contains more Selenium +22.1%

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
8
:
3
Seed
Seed
Contains more Vitamin E +102%
Contains more Vitamin B1 +88.7%
Contains more Vitamin B2 +29.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +845.4%
Equal in Folate - 49
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%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin E +102%
Contains more Vitamin B1 +88.7%
Contains more Vitamin B2 +29.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +845.4%
Equal in Folate - 49

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
3
:
2
Seed
Seed
Contains more Carbs +57.2%
Contains more Water +12.9%
Contains more Fats +337.3%
Contains more Other +65.5%
Equal in Protein - 16.54
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
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Carbs +57.2%
Contains more Water +12.9%
Contains more Fats +337.3%
Contains more Other +65.5%
Equal in Protein - 16.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Seed
Seed
Contains less Saturated Fat -60.1%
Contains more Polyunsaturated fat +755.6%
Equal in Monounsaturated Fat - 2.309
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -60.1%
Contains more Polyunsaturated fat +755.6%
Equal in Monounsaturated Fat - 2.309

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 Seed
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bran raw Seed Opinion
Net carbs 50.82g 7.72g Bran raw
Protein 17.3g 16.54g Bran raw
Fats 7.03g 30.74g Seed
Carbs 66.22g 42.12g Bran raw
Calories 246kcal 486kcal Seed
Sugar 1.45g Seed
Fiber 15.4g 34.4g Seed
Calcium 58mg 631mg Seed
Iron 5.41mg 7.72mg Seed
Magnesium 235mg 335mg Seed
Phosphorus 734mg 860mg Seed
Potassium 566mg 407mg Bran raw
Sodium 4mg 16mg Bran raw
Zinc 3.11mg 4.58mg Seed
Copper 0.403mg 0.924mg Seed
Manganese 5.63mg 2.723mg Bran raw
Selenium 45.2µg 55.2µg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 1.01mg 0.5mg Bran raw
Vitamin C 0mg 1.6mg Seed
Vitamin B1 1.17mg 0.62mg Bran raw
Vitamin B2 0.22mg 0.17mg Bran raw
Vitamin B3 0.934mg 8.83mg Seed
Vitamin B5 1.494mg Bran raw
Vitamin B6 0.165mg Bran raw
Folate 52µg 49µg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.335mg 0.436mg Seed
Threonine 0.502mg 0.709mg Seed
Isoleucine 0.668mg 0.801mg Seed
Leucine 1.374mg 1.371mg Bran raw
Lysine 0.76mg 0.97mg Seed
Methionine 0.335mg 0.588mg Seed
Phenylalanine 0.908mg 1.016mg Seed
Valine 0.964mg 0.95mg Bran raw
Histidine 0.41mg 0.531mg Seed
Trans Fat 0.14g Bran raw
Saturated Fat 1.328g 3.33g Bran raw
Monounsaturated Fat 2.376g 2.309g Bran raw
Polyunsaturated fat 2.766g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Seed
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
35%
Seed
Minerals Daily Need Coverage Score
195%
Bran raw
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 2.002g)
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.