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Bran vs Seed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 1.45g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 2.002g)
Which food is richer in vitamins?
Bran
Bran 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 ($)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Seed
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bran Seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Bran
25
Seed
Mineral Summary Score
84
Bran
137
Seed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
2
:
6
Seed
Contains more Potassium +39.1%
Contains less Sodium -75%
Contains more Iron +42.7%
Contains more Calcium +987.9%
Contains more Magnesium +42.6%
Contains more Copper +129.3%
Contains more Zinc +47.3%
Contains more Phosphorus +17.2%
Contains more Potassium +39.1%
Contains less Sodium -75%
Contains more Iron +42.7%
Contains more Calcium +987.9%
Contains more Magnesium +42.6%
Contains more Copper +129.3%
Contains more Zinc +47.3%
Contains more Phosphorus +17.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
8
:
3
Seed
Contains more Vitamin E +102%
Contains more Vitamin B1 +88.7%
Contains more Vitamin B2 +29.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +845.4%
Contains more Vitamin E +102%
Contains more Vitamin B1 +88.7%
Contains more Vitamin B2 +29.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +845.4%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
104%
Bran
99%
Seed
Carbohydrates
66%
Bran
42%
Seed
Fats
32%
Bran
142%
Seed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bran Seed Opinion
Calories 246 486 Seed
Protein 17.3 16.54 Bran
Fats 7.03 30.74 Seed
Vitamin C 0 1.6 Seed
Carbs 66.22 42.12 Bran
Cholesterol 0 0
Vitamin D 0 Bran
Iron 5.41 7.72 Seed
Calcium 58 631 Seed
Potassium 566 407 Bran
Magnesium 235 335 Seed
Sugars 1.45 Bran
Fiber 15.4 34.4 Seed
Copper 0.403 0.924 Seed
Zinc 3.11 4.58 Seed
Starch
Phosphorus 734 860 Seed
Sodium 4 16 Bran
Vitamin A 0 54 Seed
Vitamin E 1.01 0.5 Bran
Vitamin D 0 Bran
Vitamin B1 1.17 0.62 Bran
Vitamin B2 0.22 0.17 Bran
Vitamin B3 0.934 8.83 Seed
Vitamin B5 1.494 Bran
Vitamin B6 0.165 Bran
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folic acid (B9) 0 Bran
Trans Fat 0.14 Bran
Saturated Fat 1.328 3.33 Bran
Monounsaturated Fat 2.376 2.309 Bran
Polyunsaturated fat 2.766 23.665 Seed
Tryptophan 0.335 0.436 Seed
Threonine 0.502 0.709 Seed
Isoleucine 0.668 0.801 Seed
Leucine 1.374 1.371 Bran
Lysine 0.76 0.97 Seed
Methionine 0.335 0.588 Seed
Phenylalanine 0.908 1.016 Seed
Valine 0.964 0.95 Bran
Histidine 0.41 0.531 Seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.