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  6. Sunflower seed vs. Bran raw

Sunflower seed vs. Bran raw — In-Depth Nutrition Comparison

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How are Sunflower seed and Bran raw different?

  • Sunflower seed is higher in Vitamin E , Copper, Vitamin B6, Vitamin B3, Folate, Vitamin B1, Magnesium, and Zinc, however, Bran raw is richer in Manganese, and Fiber.
  • Daily need coverage for Vitamin E from Sunflower seed is 228% higher.
  • Sunflower seed contains 9 times more Vitamin B3 than Bran raw. While Sunflower seed contains 8.335mg of Vitamin B3, Bran raw contains only 0.934mg.

Seeds, sunflower seed kernels, dried and Oat bran, raw are the varieties used in this article.

Infographic

Sunflower 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.
Sunflower seed
Sunflower seed
6
:
4
Bran raw
Bran raw
Contains more Calcium +34.5%
Contains more Magnesium +38.3%
Contains more Potassium +14%
Contains more Zinc +60.8%
Contains more Copper +346.7%
Contains more Selenium +17.3%
Contains more Phosphorus +11.2%
Contains less Sodium -55.6%
Contains more Manganese +188.7%
Equal in Iron - 5.41
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
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 +34.5%
Contains more Magnesium +38.3%
Contains more Potassium +14%
Contains more Zinc +60.8%
Contains more Copper +346.7%
Contains more Selenium +17.3%
Contains more Phosphorus +11.2%
Contains less Sodium -55.6%
Contains more Manganese +188.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sunflower seed
Sunflower seed
8
:
2
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Vitamin E +3382.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.5%
Contains more Vitamin B2 +61.4%
Contains more Vitamin B3 +792.4%
Contains more Vitamin B6 +715.2%
Contains more Folate +336.5%
Contains more Vitamin B5 +32.2%
Contains more Vitamin K +∞%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 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 E +3382.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.5%
Contains more Vitamin B2 +61.4%
Contains more Vitamin B3 +792.4%
Contains more Vitamin B6 +715.2%
Contains more Folate +336.5%
Contains more Vitamin B5 +32.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
3
:
2
Bran raw
Bran raw
Contains more Protein +20.1%
Contains more Fats +632%
Contains more Carbs +231.1%
Contains more Water +38.5%
Equal in Other - 2.9
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 Protein +20.1%
Contains more Fats +632%
Contains more Carbs +231.1%
Contains more Water +38.5%
Equal in Other - 2.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Bran raw
Bran raw
Contains more Monounsaturated Fat +679.8%
Contains more Polyunsaturated fat +736.5%
Contains less Saturated Fat -70.2%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains more Monounsaturated Fat +679.8%
Contains more Polyunsaturated fat +736.5%
Contains less Saturated Fat -70.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Bran raw Opinion
Net carbs 11.4g 50.82g Bran raw
Protein 20.78g 17.3g Sunflower seed
Fats 51.46g 7.03g Sunflower seed
Carbs 20g 66.22g Bran raw
Calories 584kcal 246kcal Sunflower seed
Sugar 2.62g 1.45g Bran raw
Fiber 8.6g 15.4g Bran raw
Calcium 78mg 58mg Sunflower seed
Iron 5.25mg 5.41mg Bran raw
Magnesium 325mg 235mg Sunflower seed
Phosphorus 660mg 734mg Bran raw
Potassium 645mg 566mg Sunflower seed
Sodium 9mg 4mg Bran raw
Zinc 5mg 3.11mg Sunflower seed
Copper 1.8mg 0.403mg Sunflower seed
Manganese 1.95mg 5.63mg Bran raw
Selenium 53µg 45.2µg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin A RAE 3µg 0µg Sunflower seed
Vitamin E 35.17mg 1.01mg Sunflower seed
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 1.17mg Sunflower seed
Vitamin B2 0.355mg 0.22mg Sunflower seed
Vitamin B3 8.335mg 0.934mg Sunflower seed
Vitamin B5 1.13mg 1.494mg Bran raw
Vitamin B6 1.345mg 0.165mg Sunflower seed
Folate 227µg 52µg Sunflower seed
Vitamin K 0µg 3.2µg Bran raw
Tryptophan 0.348mg 0.335mg Sunflower seed
Threonine 0.928mg 0.502mg Sunflower seed
Isoleucine 1.139mg 0.668mg Sunflower seed
Leucine 1.659mg 1.374mg Sunflower seed
Lysine 0.937mg 0.76mg Sunflower seed
Methionine 0.494mg 0.335mg Sunflower seed
Phenylalanine 1.169mg 0.908mg Sunflower seed
Valine 1.315mg 0.964mg Sunflower seed
Histidine 0.632mg 0.41mg Sunflower seed
Saturated Fat 4.455g 1.328g Bran raw
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 2.376g Sunflower seed
Polyunsaturated fat 23.137g 2.766g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower 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
156%
Sunflower seed
46%
Bran raw
Minerals Daily Need Coverage Score
207%
Sunflower seed
195%
Bran raw

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 36)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 1.17g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 3.127g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1.6)
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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.