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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 Iron +1126.6%
Contains more Calcium +1505.2%
Contains more Potassium +215.9%
Contains more Magnesium +55.7%
Contains more Copper +115.1%
Contains more Zinc +54.3%
Contains more Phosphorus +47.1%
Contains less Sodium -97.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 2489% 280% 158% 262% 289% 131% 214% 22%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Iron +1126.6%
Contains more Calcium +1505.2%
Contains more Potassium +215.9%
Contains more Magnesium +55.7%
Contains more Copper +115.1%
Contains more Zinc +54.3%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +229.7%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 26% 77% 67% 0% 157% 76% 86% 0% 101% 0% 14% 8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +229.7%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Cumin Bran Opinion
Calories 375 246 Cumin
Protein 17.81 17.3 Cumin
Fats 22.27 7.03 Cumin
Vitamin C 7.7 0 Cumin
Carbs 44.24 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 66.36 5.41 Cumin
Calcium 931 58 Cumin
Potassium 1788 566 Cumin
Magnesium 366 235 Cumin
Sugar 2.25 1.45 Bran
Fiber 10.5 15.4 Bran
Copper 0.867 0.403 Cumin
Zinc 4.8 3.11 Cumin
Starch
Phosphorus 499 734 Bran
Sodium 168 4 Bran
Vitamin A 1270 0 Cumin
Vitamin E 3.33 1.01 Cumin
Vitamin D 0 0
Vitamin B1 0.628 1.17 Bran
Vitamin B2 0.327 0.22 Cumin
Vitamin B3 4.579 0.934 Cumin
Vitamin B5 1.494 Bran
Vitamin B6 0.435 0.165 Cumin
Vitamin B12 0 0
Vitamin K 5.4 3.2 Cumin
Folate 10 52 Bran
Trans Fat
Saturated Fat 1.535 1.328 Bran
Monounsaturated Fat 14.04 2.376 Cumin
Polyunsaturated fat 3.279 2.766 Cumin
Tryptophan 0.335 Bran
Threonine 0.502 Bran
Isoleucine 0.668 Bran
Leucine 1.374 Bran
Lysine 0.76 Bran
Methionine 0.335 Bran
Phenylalanine 0.908 Bran
Valine 0.964 Bran
Histidine 0.41 Bran
Fructose

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.