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Bran vs. Pumpkin seed — In-Depth Nutrition Comparison

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What are the differences between Bran and Pumpkin seed?

  • Bran is higher in Manganese, and Vitamin B1, yet Pumpkin seed is higher in Zinc, Copper, Fiber, Magnesium, Iron, and Potassium.
  • Pumpkin seed's daily need coverage for Zinc is 89% more.
  • Bran has 5 times more Vitamin B1 than Pumpkin seed. While Bran has 0.16mg of Vitamin B1, Pumpkin seed has only 0.034mg.
  • The amount of Saturated Fat in Bran is lower.

We used Oat bran, cooked and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.

Infographic

Bran vs Pumpkin 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.
Contains more Phosphorus +29.3%
Contains less Sodium -94.4%
Contains more Manganese +94.4%
Contains more Calcium +450%
Contains more Iron +276.1%
Contains more Magnesium +555%
Contains more Potassium +898.9%
Contains more Zinc +1843.4%
Contains more Copper +945.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Phosphorus +29.3%
Contains less Sodium -94.4%
Contains more Manganese +94.4%
Contains more Calcium +450%
Contains more Iron +276.1%
Contains more Magnesium +555%
Contains more Potassium +898.9%
Contains more Zinc +1843.4%
Contains more Copper +945.5%

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
2
:
Contains more Vitamin B1 +370.6%
Contains more Vitamin B5 +287.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +52.9%
Contains more Vitamin B3 +98.6%
Contains more Vitamin B6 +48%
Contains more Folate +50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin B1 +370.6%
Contains more Vitamin B5 +287.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +52.9%
Contains more Vitamin B3 +98.6%
Contains more Vitamin B6 +48%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1766.7%
Contains more Protein +477.9%
Contains more Fats +2155.8%
Contains more Carbs +369.8%
Contains more Other +675.5%
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more Water +1766.7%
Contains more Protein +477.9%
Contains more Fats +2155.8%
Contains more Carbs +369.8%
Contains more Other +675.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -95.6%
Contains more Monounsaturated Fat +1972.9%
Contains more Polyunsaturated fat +2508.8%
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -95.6%
Contains more Monounsaturated Fat +1972.9%
Contains more Polyunsaturated fat +2508.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Pumpkin seed Opinion
Net carbs 8.84g 35.35g Pumpkin seed
Protein 3.21g 18.55g Pumpkin seed
Fats 0.86g 19.4g Pumpkin seed
Carbs 11.44g 53.75g Pumpkin seed
Calories 40kcal 446kcal Pumpkin seed
Fiber 2.6g 18.4g Pumpkin seed
Calcium 10mg 55mg Pumpkin seed
Iron 0.88mg 3.31mg Pumpkin seed
Magnesium 40mg 262mg Pumpkin seed
Phosphorus 119mg 92mg Bran
Potassium 92mg 919mg Pumpkin seed
Sodium 1mg 18mg Bran
Zinc 0.53mg 10.3mg Pumpkin seed
Copper 0.066mg 0.69mg Pumpkin seed
Manganese 0.964mg 0.496mg Bran
Selenium 7.7µg Bran
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.16mg 0.034mg Bran
Vitamin B2 0.034mg 0.052mg Pumpkin seed
Vitamin B3 0.144mg 0.286mg Pumpkin seed
Vitamin B5 0.217mg 0.056mg Bran
Vitamin B6 0.025mg 0.037mg Pumpkin seed
Folate 6µg 9µg Pumpkin seed
Tryptophan 0.057mg 0.326mg Pumpkin seed
Threonine 0.086mg 0.683mg Pumpkin seed
Isoleucine 0.114mg 0.956mg Pumpkin seed
Leucine 0.235mg 1.572mg Pumpkin seed
Lysine 0.13mg 1.386mg Pumpkin seed
Methionine 0.057mg 0.417mg Pumpkin seed
Phenylalanine 0.155mg 0.924mg Pumpkin seed
Valine 0.165mg 1.491mg Pumpkin seed
Histidine 0.07mg 0.515mg Pumpkin seed
Saturated Fat 0.163g 3.67g Bran
Monounsaturated Fat 0.291g 6.032g Pumpkin seed
Polyunsaturated fat 0.339g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
6%
Bran
4%
Pumpkin seed
Minerals Daily Need Coverage Score
33%
Bran
103%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seed
Pumpkin seed is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 3.507g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 56)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.