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Bran raw vs. Cumin — In-Depth Nutrition Comparison

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What are the differences between Bran raw and Cumin?

  • Bran raw is higher in Manganese, Selenium, Vitamin B1, and Phosphorus, yet Cumin is higher in Iron, Calcium, Copper, Potassium, Magnesium, and Vitamin B3.
  • Cumin's daily need coverage for Iron is 762% more.
  • Bran raw has 9 times more Selenium than Cumin. While Bran raw has 45.2µg of Selenium, Cumin has only 5.2µg.

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

Infographic

Bran raw vs Cumin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Cumin
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 261% 279% 158% 2489% 289% 131% 214% 22% 435% 28%
Contains more PhosphorusPhosphorus +47.1%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +68.9%
Contains more SeleniumSelenium +769.2%
Contains more MagnesiumMagnesium +55.7%
Contains more CalciumCalcium +1505.2%
Contains more PotassiumPotassium +215.9%
Contains more IronIron +1126.6%
Contains more CopperCopper +115.1%
Contains more ZincZinc +54.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Cumin
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 26% 76% 67% 0% 157% 75% 86% 0% 100% 0% 14% 7.5% 13%
Contains more Vitamin B1Vitamin B1 +86.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +420%
Contains more CholineCholine +30.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +229.7%
Contains more Vitamin B2Vitamin B2 +48.6%
Contains more Vitamin B3Vitamin B3 +390.3%
Contains more Vitamin B6Vitamin B6 +163.6%
Contains more Vitamin KVitamin K +68.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Cumin
4
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
Contains more CarbsCarbs +49.7%
Contains more FatsFats +216.8%
Contains more WaterWater +23.1%
Contains more OtherOther +162.8%
~equal in Protein ~17.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated Fat: Sat. Fat 1.328 g
Monounsaturated Fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Cumin
2
8% 74% 17%
Saturated Fat: Sat. Fat 1.535 g
Monounsaturated Fat: Mono. Fat 14.04 g
Polyunsaturated fat: Poly. Fat 3.279 g
Contains less Sat. FatSaturated Fat -13.5%
Contains more Mono. FatMonounsaturated Fat +490.9%
Contains more Poly. FatPolyunsaturated fat +18.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran raw Cumin Opinion
Calories 246kcal 375kcal Cumin
Protein 17.3g 17.81g Cumin
Fats 7.03g 22.27g Cumin
Vitamin C 0mg 7.7mg Cumin
Net carbs 50.82g 33.74g Bran raw
Carbs 66.22g 44.24g Bran raw
Magnesium 235mg 366mg Cumin
Calcium 58mg 931mg Cumin
Potassium 566mg 1788mg Cumin
Iron 5.41mg 66.36mg Cumin
Sugar 1.45g 2.25g Bran raw
Fiber 15.4g 10.5g Bran raw
Copper 0.403mg 0.867mg Cumin
Zinc 3.11mg 4.8mg Cumin
Phosphorus 734mg 499mg Bran raw
Sodium 4mg 168mg Bran raw
Vitamin A 0IU 1270IU Cumin
Vitamin A RAE 0µg 64µg Cumin
Vitamin E 1.01mg 3.33mg Cumin
Manganese 5.63mg 3.333mg Bran raw
Selenium 45.2µg 5.2µg Bran raw
Vitamin B1 1.17mg 0.628mg Bran raw
Vitamin B2 0.22mg 0.327mg Cumin
Vitamin B3 0.934mg 4.579mg Cumin
Vitamin B5 1.494mg Bran raw
Vitamin B6 0.165mg 0.435mg Cumin
Vitamin K 3.2µg 5.4µg Cumin
Folate 52µg 10µg Bran raw
Choline 32.2mg 24.7mg Bran raw
Saturated Fat 1.328g 1.535g Bran raw
Monounsaturated Fat 2.376g 14.04g Cumin
Polyunsaturated fat 2.766g 3.279g Cumin
Tryptophan 0.335mg Bran raw
Threonine 0.502mg Bran raw
Isoleucine 0.668mg Bran raw
Leucine 1.374mg Bran raw
Lysine 0.76mg Bran raw
Methionine 0.335mg Bran raw
Phenylalanine 0.908mg Bran raw
Valine 0.964mg Bran raw
Histidine 0.41mg Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Cumin
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Bran raw
48%
Cumin
Minerals Daily Need Coverage Score
195%
Bran raw
431%
Cumin

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 lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 164mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 0.207g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.