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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
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
6
:
4
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%
Contains more Manganese +68.9%
Contains more Selenium +769.2%
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 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
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%
Contains more Manganese +68.9%
Contains more Selenium +769.2%

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
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cumin
4
:
1
Bran
Contains more Fats +216.8%
Contains more Water +23.1%
Contains more Other +162.8%
Contains more Carbs +49.7%
Equal in Protein - 17.3
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
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 Fats +216.8%
Contains more Water +23.1%
Contains more Other +162.8%
Contains more Carbs +49.7%
Equal in Protein - 17.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cumin
2
:
1
Bran
Contains more Monounsaturated Fat +490.9%
Contains more Polyunsaturated fat +18.5%
Contains less Saturated Fat -13.5%
8% 74% 17%
Saturated Fat: 1.535 g
Monounsaturated Fat: 14.04 g
Polyunsaturated fat: 3.279 g
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains more Monounsaturated Fat +490.9%
Contains more Polyunsaturated fat +18.5%
Contains less Saturated Fat -13.5%

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 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
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
Manganese 3.333mg 5.63mg Bran
Selenium 5.2µg 45.2µg Bran
Vitamin A 1270IU 0IU Cumin
Vitamin A RAE 64µg 0µg Cumin
Vitamin E 3.33mg 1.01mg Cumin
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 1.494mg Bran
Vitamin B6 0.435mg 0.165mg Cumin
Folate 10µg 52µg Bran
Vitamin K 5.4µg 3.2µg Cumin
Tryptophan 0.335mg Bran
Threonine 0.502mg Bran
Isoleucine 0.668mg Bran
Leucine 1.374mg Bran
Lysine 0.76mg Bran
Methionine 0.335mg Bran
Phenylalanine 0.908mg Bran
Valine 0.964mg Bran
Histidine 0.41mg Bran
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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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
46%
Bran
Minerals Daily Need Coverage Score
431%
Cumin
195%
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

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/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.