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  6. Bran raw vs. Sunflower seed

Bran raw vs. Sunflower seed — In-Depth Nutrition Comparison

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How are Bran raw and Sunflower seed different?

  • Bran raw is higher in Manganese, and Fiber, however, Sunflower seed is richer in Vitamin E , Copper, Vitamin B6, Vitamin B3, Folate, Vitamin B1, Magnesium, and Zinc.
  • Daily need coverage for Vitamin E from Sunflower seed is 228% higher.
  • Bran raw contains 3 times more Manganese than Sunflower seed. While Bran raw contains 5.63mg of Manganese, Sunflower seed contains only 1.95mg.

Oat bran, raw and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Bran raw vs Sunflower 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
4
:
6
Sunflower seed
Sunflower seed
Contains more Phosphorus +11.2%
Contains less Sodium -55.6%
Contains more Manganese +188.7%
Contains more Calcium +34.5%
Contains more Magnesium +38.3%
Contains more Potassium +14%
Contains more Zinc +60.8%
Contains more Copper +346.7%
Contains more Selenium +17.3%
Equal in Iron - 5.25
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Phosphorus +11.2%
Contains less Sodium -55.6%
Contains more Manganese +188.7%
Contains more Calcium +34.5%
Contains more Magnesium +38.3%
Contains more Potassium +14%
Contains more Zinc +60.8%
Contains more Copper +346.7%
Contains more Selenium +17.3%
Equal in Iron - 5.25

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
2
:
8
Sunflower seed
Sunflower seed
Contains more Vitamin B5 +32.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +3382.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.5%
Contains more Vitamin B2 +61.4%
Contains more Vitamin B3 +792.4%
Contains more Vitamin B6 +715.2%
Contains more Folate +336.5%
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%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin B5 +32.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +3382.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.5%
Contains more Vitamin B2 +61.4%
Contains more Vitamin B3 +792.4%
Contains more Vitamin B6 +715.2%
Contains more Folate +336.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
2
:
3
Sunflower seed
Sunflower seed
Contains more Carbs +231.1%
Contains more Water +38.5%
Contains more Protein +20.1%
Contains more Fats +632%
Equal in Other - 3.03
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
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Carbs +231.1%
Contains more Water +38.5%
Contains more Protein +20.1%
Contains more Fats +632%
Equal in Other - 3.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
1
:
2
Sunflower seed
Sunflower seed
Contains less Saturated Fat -70.2%
Contains more Monounsaturated Fat +679.8%
Contains more Polyunsaturated fat +736.5%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -70.2%
Contains more Monounsaturated Fat +679.8%
Contains more Polyunsaturated fat +736.5%

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 Sunflower seed
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 Sunflower seed Opinion
Net carbs 50.82g 11.4g Bran raw
Protein 17.3g 20.78g Sunflower seed
Fats 7.03g 51.46g Sunflower seed
Carbs 66.22g 20g Bran raw
Calories 246kcal 584kcal Sunflower seed
Sugar 1.45g 2.62g Bran raw
Fiber 15.4g 8.6g Bran raw
Calcium 58mg 78mg Sunflower seed
Iron 5.41mg 5.25mg Bran raw
Magnesium 235mg 325mg Sunflower seed
Phosphorus 734mg 660mg Bran raw
Potassium 566mg 645mg Sunflower seed
Sodium 4mg 9mg Bran raw
Zinc 3.11mg 5mg Sunflower seed
Copper 0.403mg 1.8mg Sunflower seed
Manganese 5.63mg 1.95mg Bran raw
Selenium 45.2µg 53µg Sunflower seed
Vitamin A 0IU 50IU Sunflower seed
Vitamin A RAE 0µg 3µg Sunflower seed
Vitamin E 1.01mg 35.17mg Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 1.17mg 1.48mg Sunflower seed
Vitamin B2 0.22mg 0.355mg Sunflower seed
Vitamin B3 0.934mg 8.335mg Sunflower seed
Vitamin B5 1.494mg 1.13mg Bran raw
Vitamin B6 0.165mg 1.345mg Sunflower seed
Folate 52µg 227µg Sunflower seed
Vitamin K 3.2µg 0µg Bran raw
Tryptophan 0.335mg 0.348mg Sunflower seed
Threonine 0.502mg 0.928mg Sunflower seed
Isoleucine 0.668mg 1.139mg Sunflower seed
Leucine 1.374mg 1.659mg Sunflower seed
Lysine 0.76mg 0.937mg Sunflower seed
Methionine 0.335mg 0.494mg Sunflower seed
Phenylalanine 0.908mg 1.169mg Sunflower seed
Valine 0.964mg 1.315mg Sunflower seed
Histidine 0.41mg 0.632mg Sunflower seed
Saturated Fat 1.328g 4.455g Bran raw
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 2.376g 18.528g Sunflower seed
Polyunsaturated fat 2.766g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Sunflower 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
156%
Sunflower seed
Minerals Daily Need Coverage Score
195%
Bran raw
207%
Sunflower seed

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 36)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 1.17g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 3.127g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1.6)
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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.