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  6. Seed vs. Bran raw

Seed vs. Bran raw — In-Depth Nutrition Comparison

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How are Seed and Bran raw different?

  • Seed is higher in Fiber, Copper, Calcium, Vitamin B3, Iron, Magnesium, Selenium, and Phosphorus, however, Bran raw is richer in Manganese, and Vitamin B1.
  • Daily need coverage for Manganese from Bran raw is 126% higher.
  • Seed contains 11 times more Calcium than Bran raw. While Seed contains 631mg of Calcium, Bran raw contains only 58mg.

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

Infographic

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

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.
Seed
Seed
3
:
8
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +845.4%
Contains more Vitamin E +102%
Contains more Vitamin B1 +88.7%
Contains more Vitamin B2 +29.4%
Equal in Folate - 52
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +845.4%
Contains more Vitamin E +102%
Contains more Vitamin B1 +88.7%
Contains more Vitamin B2 +29.4%
Equal in Folate - 52

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
2
:
3
Bran raw
Bran raw
Contains more Fats +337.3%
Contains more Other +65.5%
Contains more Carbs +57.2%
Contains more Water +12.9%
Equal in Protein - 17.3
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
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
Contains more Fats +337.3%
Contains more Other +65.5%
Contains more Carbs +57.2%
Contains more Water +12.9%
Equal in Protein - 17.3

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Bran raw
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 Seed Bran raw Opinion
Net carbs 7.72g 50.82g Bran raw
Protein 16.54g 17.3g Bran raw
Fats 30.74g 7.03g Seed
Carbs 42.12g 66.22g Bran raw
Calories 486kcal 246kcal Seed
Sugar 1.45g Seed
Fiber 34.4g 15.4g Seed
Calcium 631mg 58mg Seed
Iron 7.72mg 5.41mg Seed
Magnesium 335mg 235mg Seed
Phosphorus 860mg 734mg Seed
Potassium 407mg 566mg Bran raw
Sodium 16mg 4mg Bran raw
Zinc 4.58mg 3.11mg Seed
Copper 0.924mg 0.403mg Seed
Manganese 2.723mg 5.63mg Bran raw
Selenium 55.2µg 45.2µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 1.01mg Bran raw
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 1.17mg Bran raw
Vitamin B2 0.17mg 0.22mg Bran raw
Vitamin B3 8.83mg 0.934mg Seed
Vitamin B5 1.494mg Bran raw
Vitamin B6 0.165mg Bran raw
Folate 49µg 52µg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.436mg 0.335mg Seed
Threonine 0.709mg 0.502mg Seed
Isoleucine 0.801mg 0.668mg Seed
Leucine 1.371mg 1.374mg Bran raw
Lysine 0.97mg 0.76mg Seed
Methionine 0.588mg 0.335mg Seed
Phenylalanine 1.016mg 0.908mg Seed
Valine 0.95mg 0.964mg Bran raw
Histidine 0.531mg 0.41mg Seed
Trans Fat 0.14g Bran raw
Saturated Fat 3.33g 1.328g Bran raw
Monounsaturated Fat 2.309g 2.376g Bran raw
Polyunsaturated fat 23.665g 2.766g 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
Seed Bran raw
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
35%
Seed
46%
Bran raw
Minerals Daily Need Coverage Score
221%
Seed
195%
Bran raw

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.