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Flax vs Bran - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in glycemic index?
Flax
Flax is lower in glycemic index (difference - 10)
Which food contains less Sugars?
Bran
Bran contains less Sugars (difference - 0.1g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 2.335g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. 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.
Flax Bran
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flax 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
44
Flax
32
Bran
Mineral Summary Score
125
Flax
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
Flax
6
:
2
Bran
Contains more Calcium +339.7%
Contains more Potassium +43.6%
Contains more Magnesium +66.8%
Contains more Copper +202.7%
Contains more Zinc +39.5%
Contains more Phosphorus +14.3%
Contains less Sodium -86.7%
Equal in Iron - 5.41
Contains more Calcium +339.7%
Contains more Potassium +43.6%
Contains more Magnesium +66.8%
Contains more Copper +202.7%
Contains more Zinc +39.5%
Contains more Phosphorus +14.3%
Contains less Sodium -86.7%
Equal in Iron - 5.41

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
Flax
5
:
3
Bran
Contains more Vitamin C +∞%
Contains more Vitamin B1 +40.5%
Contains more Vitamin B3 +229.8%
Contains more Vitamin B6 +186.7%
Contains more Vitamin K +34.4%
Contains more Vitamin E +225.8%
Contains more Vitamin B2 +36.6%
Contains more Vitamin B5 +51.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +40.5%
Contains more Vitamin B3 +229.8%
Contains more Vitamin B6 +186.7%
Contains more Vitamin K +34.4%
Contains more Vitamin E +225.8%
Contains more Vitamin B2 +36.6%
Contains more Vitamin B5 +51.7%

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
110%
Flax
104%
Bran
Carbohydrates
29%
Flax
66%
Bran
Fats
195%
Flax
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 Flax Bran Opinion
Calories 534 246 Flax
Protein 18.29 17.3 Flax
Fats 42.16 7.03 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 5.41 Flax
Calcium 255 58 Flax
Potassium 813 566 Flax
Magnesium 392 235 Flax
Sugars 1.55 1.45 Flax
Fiber 27.3 15.4 Flax
Copper 1.22 0.403 Flax
Zinc 4.34 3.11 Flax
Starch
Phosphorus 642 734 Bran
Sodium 30 4 Bran
Vitamin A 0 0
Vitamin E 0.31 1.01 Bran
Vitamin D 0 0
Vitamin B1 1.644 1.17 Flax
Vitamin B2 0.161 0.22 Bran
Vitamin B3 3.08 0.934 Flax
Vitamin B5 0.985 1.494 Bran
Vitamin B6 0.473 0.165 Flax
Vitamin B12 0 0
Vitamin K 4.3 3.2 Flax
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.663 1.328 Bran
Monounsaturated Fat 7.527 2.376 Flax
Polyunsaturated fat 28.73 2.766 Flax
Tryptophan 0.297 0.335 Bran
Threonine 0.766 0.502 Flax
Isoleucine 0.896 0.668 Flax
Leucine 1.235 1.374 Bran
Lysine 0.862 0.76 Flax
Methionine 0.37 0.335 Flax
Phenylalanine 0.957 0.908 Flax
Valine 1.072 0.964 Flax
Histidine 0.472 0.41 Flax
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.