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Pumpkin seed vs Bran - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 1.45g)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 2.342g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.2)
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 richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

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.
Pumpkin seed Bran
Lower in Sugars ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Bran
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
3
Pumpkin seed
32
Bran
Mineral Summary Score
86
Pumpkin seed
84
Bran

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
:
4
Bran
Contains more Potassium +62.4%
Contains more Magnesium +11.5%
Contains more Copper +71.2%
Contains more Zinc +231.2%
Contains more Iron +63.4%
Contains more Phosphorus +697.8%
Contains less Sodium -77.8%
Equal in Calcium - 58
Contains more Potassium +62.4%
Contains more Magnesium +11.5%
Contains more Copper +71.2%
Contains more Zinc +231.2%
Contains more Iron +63.4%
Contains more Phosphorus +697.8%
Contains less Sodium -77.8%
Equal in Calcium - 58

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
:
7
Bran
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +3341.2%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +226.6%
Contains more Vitamin B5 +2567.9%
Contains more Vitamin B6 +345.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +3341.2%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +226.6%
Contains more Vitamin B5 +2567.9%
Contains more Vitamin B6 +345.9%

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
111%
Pumpkin seed
104%
Bran
Carbohydrates
54%
Pumpkin seed
66%
Bran
Fats
90%
Pumpkin seed
32%
Bran

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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 Pumpkin seed Bran Opinion
Calories 446 246 Pumpkin seed
Protein 18.55 17.3 Pumpkin seed
Fats 19.4 7.03 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 5.41 Bran
Calcium 55 58 Bran
Potassium 919 566 Pumpkin seed
Magnesium 262 235 Pumpkin seed
Sugars 1.45 Bran
Fiber 18.4 15.4 Pumpkin seed
Copper 0.69 0.403 Pumpkin seed
Zinc 10.3 3.11 Pumpkin seed
Starch
Phosphorus 92 734 Bran
Sodium 18 4 Bran
Vitamin A 62 0 Pumpkin seed
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.034 1.17 Bran
Vitamin B2 0.052 0.22 Bran
Vitamin B3 0.286 0.934 Bran
Vitamin B5 0.056 1.494 Bran
Vitamin B6 0.037 0.165 Bran
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.67 1.328 Bran
Monounsaturated Fat 6.032 2.376 Pumpkin seed
Polyunsaturated fat 8.844 2.766 Pumpkin seed
Tryptophan 0.326 0.335 Bran
Threonine 0.683 0.502 Pumpkin seed
Isoleucine 0.956 0.668 Pumpkin seed
Leucine 1.572 1.374 Pumpkin seed
Lysine 1.386 0.76 Pumpkin seed
Methionine 0.417 0.335 Pumpkin seed
Phenylalanine 0.924 0.908 Pumpkin seed
Valine 1.491 0.964 Pumpkin seed
Histidine 0.515 0.41 Pumpkin 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.