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Cumin vs Bran - In-Depth Nutrition Comparison

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What are the differences between Cumin and Bran?

  • Cumin is higher in Iron, Calcium, Copper, Potassium, Magnesium, and Vitamin B3, yet Bran is higher in Manganese, Selenium, Vitamin B1, and Phosphorus.
  • Cumin's daily need coverage for Iron is 762% more.
  • Cumin has 16 times more Calcium than Bran. While Cumin has 931mg of Calcium, Bran has only 58mg.

We used Spices, cumin seed and Oat bran, raw types in this article.

Infographic

Cumin vs Bran infographic
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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
Cumin
6
:
2
Bran
Contains more Calcium +1505.2%
Contains more Iron +1126.6%
Contains more Magnesium +55.7%
Contains more Potassium +215.9%
Contains more Zinc +54.3%
Contains more Copper +115.1%
Contains more Phosphorus +47.1%
Contains less Sodium -97.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 280% 2489% 262% 214% 158% 22% 131% 289%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Calcium +1505.2%
Contains more Iron +1126.6%
Contains more Magnesium +55.7%
Contains more Potassium +215.9%
Contains more Zinc +54.3%
Contains more Copper +115.1%
Contains more Phosphorus +47.1%
Contains less Sodium -97.6%

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
Cumin
7
:
3
Bran
Contains more Vitamin A +∞%
Contains more Vitamin E +229.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +48.6%
Contains more Vitamin B3 +390.3%
Contains more Vitamin B6 +163.6%
Contains more Vitamin K +68.8%
Contains more Vitamin B1 +86.3%
Contains more Folate +420%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 67% 0% 26% 157% 76% 86% 0% 101% 8% 0% 14%
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 +229.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +48.6%
Contains more Vitamin B3 +390.3%
Contains more Vitamin B6 +163.6%
Contains more Vitamin K +68.8%
Contains more Vitamin B1 +86.3%
Contains more Folate +420%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cumin Bran
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 Cumin Bran Opinion
Net carbs 33.74g 50.82g Bran
Protein 17.81g 17.3g Cumin
Fats 22.27g 7.03g Cumin
Carbs 44.24g 66.22g Bran
Calories 375kcal 246kcal Cumin
Starch g g
Fructose g g
Sugar 2.25g 1.45g Bran
Fiber 10.5g 15.4g Bran
Calcium 931mg 58mg Cumin
Iron 66.36mg 5.41mg Cumin
Magnesium 366mg 235mg Cumin
Phosphorus 499mg 734mg Bran
Potassium 1788mg 566mg Cumin
Sodium 168mg 4mg Bran
Zinc 4.8mg 3.11mg Cumin
Copper 0.867mg 0.403mg Cumin
Vitamin A 1270IU 0IU Cumin
Vitamin E 3.33mg 1.01mg Cumin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 7.7mg 0mg Cumin
Vitamin B1 0.628mg 1.17mg Bran
Vitamin B2 0.327mg 0.22mg Cumin
Vitamin B3 4.579mg 0.934mg Cumin
Vitamin B5 mg 1.494mg Bran
Vitamin B6 0.435mg 0.165mg Cumin
Folate 10µg 52µg Bran
Vitamin B12 0µg 0µg
Vitamin K 5.4µg 3.2µg Cumin
Tryptophan mg 0.335mg Bran
Threonine mg 0.502mg Bran
Isoleucine mg 0.668mg Bran
Leucine mg 1.374mg Bran
Lysine mg 0.76mg Bran
Methionine mg 0.335mg Bran
Phenylalanine mg 0.908mg Bran
Valine mg 0.964mg Bran
Histidine mg 0.41mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.535g 1.328g Bran
Monounsaturated Fat 14.04g 2.376g Cumin
Polyunsaturated fat 3.279g 2.766g Cumin

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
51
Cumin
46
Bran
Mineral Summary Score
480
Cumin
122
Bran

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 food.
Protein
107%
Cumin
104%
Bran
Carbohydrates
44%
Cumin
66%
Bran
Fats
103%
Cumin
32%
Bran

Comparison summary

Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Cumin
Cumin is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 164mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.207g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/nutrients
  2. Bran - 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.