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Cumin vs. Bran — In-Depth Nutrition Comparison

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How are Cumin and Bran different?

  • Cumin is higher than Bran in Iron, Manganese, Calcium, Copper, Magnesium, Phosphorus, Potassium, Vitamin B1, Zinc, and Fiber.
  • Cumin covers your daily need of Iron 819% more than Bran.
  • Cumin contains 93 times more Calcium than Bran. Cumin contains 931mg of Calcium, while Bran contains 10mg.

Spices, cumin seed and Oat bran, cooked types were used in this article.

Infographic

Cumin vs Bran 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.
Cumin
8
:
2
Bran
Contains more Calcium +9210%
Contains more Iron +7440.9%
Contains more Magnesium +815%
Contains more Phosphorus +319.3%
Contains more Potassium +1843.5%
Contains more Zinc +805.7%
Contains more Copper +1213.6%
Contains more Manganese +245.7%
Contains less Sodium -99.4%
Contains more Selenium +48.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 280% 2489% 262% 214% 158% 22% 131% 289% 435% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +9210%
Contains more Iron +7440.9%
Contains more Magnesium +815%
Contains more Phosphorus +319.3%
Contains more Potassium +1843.5%
Contains more Zinc +805.7%
Contains more Copper +1213.6%
Contains more Manganese +245.7%
Contains less Sodium -99.4%
Contains more Selenium +48.1%

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.
Cumin
9
:
1
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +292.5%
Contains more Vitamin B2 +861.8%
Contains more Vitamin B3 +3079.9%
Contains more Vitamin B6 +1640%
Contains more Folate +66.7%
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% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +292.5%
Contains more Vitamin B2 +861.8%
Contains more Vitamin B3 +3079.9%
Contains more Vitamin B6 +1640%
Contains more Folate +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cumin
4
:
1
Bran
Contains more Protein +454.8%
Contains more Fats +2489.5%
Contains more Carbs +286.7%
Contains more Other +1455.1%
Contains more Water +942.2%
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +454.8%
Contains more Fats +2489.5%
Contains more Carbs +286.7%
Contains more Other +1455.1%
Contains more Water +942.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cumin
2
:
1
Bran
Contains more Monounsaturated Fat +4724.7%
Contains more Polyunsaturated fat +867.3%
Contains less Saturated Fat -89.4%
8% 74% 17%
Saturated Fat: 1.535 g
Monounsaturated Fat: 14.04 g
Polyunsaturated fat: 3.279 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +4724.7%
Contains more Polyunsaturated fat +867.3%
Contains less Saturated Fat -89.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 8.84g Cumin
Protein 17.81g 3.21g Cumin
Fats 22.27g 0.86g Cumin
Carbs 44.24g 11.44g Cumin
Calories 375kcal 40kcal Cumin
Sugar 2.25g Bran
Fiber 10.5g 2.6g Cumin
Calcium 931mg 10mg Cumin
Iron 66.36mg 0.88mg Cumin
Magnesium 366mg 40mg Cumin
Phosphorus 499mg 119mg Cumin
Potassium 1788mg 92mg Cumin
Sodium 168mg 1mg Bran
Zinc 4.8mg 0.53mg Cumin
Copper 0.867mg 0.066mg Cumin
Manganese 3.333mg 0.964mg Cumin
Selenium 5.2µg 7.7µg Bran
Vitamin A 1270IU 0IU Cumin
Vitamin A RAE 64µg 0µg Cumin
Vitamin E 3.33mg Cumin
Vitamin C 7.7mg 0mg Cumin
Vitamin B1 0.628mg 0.16mg Cumin
Vitamin B2 0.327mg 0.034mg Cumin
Vitamin B3 4.579mg 0.144mg Cumin
Vitamin B5 0.217mg Bran
Vitamin B6 0.435mg 0.025mg Cumin
Folate 10µg 6µg Cumin
Vitamin K 5.4µg Cumin
Tryptophan 0.057mg Bran
Threonine 0.086mg Bran
Isoleucine 0.114mg Bran
Leucine 0.235mg Bran
Lysine 0.13mg Bran
Methionine 0.057mg Bran
Phenylalanine 0.155mg Bran
Valine 0.165mg Bran
Histidine 0.07mg Bran
Saturated Fat 1.535g 0.163g Bran
Monounsaturated Fat 14.04g 0.291g Cumin
Polyunsaturated fat 3.279g 0.339g 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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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
51%
Cumin
6%
Bran
Minerals Daily Need Coverage Score
431%
Cumin
33%
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 - 2.25g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 167mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.372g)
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

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. 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/168873/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.