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  6. Bran raw vs. Poppy seed

Bran raw vs. Poppy seed — In-Depth Nutrition Comparison

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What are the main differences between bran raw and poppy seed?

  • Bran raw is richer in selenium, vitamin B1, and vitamin B5, yet poppy seed is richer in calcium, copper, iron, manganese, zinc, magnesium, and phosphorus.
  • Poppy seed's daily need coverage for calcium is 138% higher.
  • Bran raw has 5 times more vitamin B5 than poppy seed. Bran raw has 1.494mg of vitamin B5, while poppy seed has 0.324mg.
  • Poppy seed has a lower glycemic index than bran raw.

We used Oat bran, raw and Spices, poppy seed types in this comparison.

Infographic

Bran raw vs Poppy seed 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Contains less SodiumSodium -84.6%
Contains more SeleniumSelenium +234.8%
Contains more MagnesiumMagnesium +47.7%
Contains more CalciumCalcium +2379.3%
Contains more PotassiumPotassium +27%
Contains more IronIron +80.4%
Contains more CopperCopper +303.7%
Contains more ZincZinc +154%
Contains more PhosphorusPhosphorus +18.5%
Contains more ManganeseManganese +19.1%

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.
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%
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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
Contains more Vitamin B1Vitamin B1 +37%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B5Vitamin B5 +361.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +265.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +75.2%
Contains more Vitamin B6Vitamin B6 +49.7%
Contains more FolateFolate +57.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.896mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Poppy seed DV% diff.
Polyunsaturated fat 2.766g 28.569g 172%
Calcium 58mg 1438mg 138%
Copper 0.403mg 1.627mg 136%
Selenium 45.2µg 13.5µg 58%
Iron 5.41mg 9.76mg 54%
Fats 7.03g 41.56g 53%
Manganese 5.63mg 6.707mg 47%
Zinc 3.11mg 7.9mg 44%
Magnesium 235mg 347mg 27%
Vitamin B1 1.17mg 0.854mg 26%
Vitamin B5 1.494mg 0.324mg 23%
Phosphorus 734mg 870mg 19%
Fiber 15.4g 19.5g 16%
Calories 246kcal 525kcal 14%
Saturated fat 1.328g 4.517g 14%
Carbs 66.22g 28.13g 13%
Monounsaturated fat 2.376g 5.982g 9%
Vitamin B2 0.22mg 0.1mg 9%
Folate 52µg 82µg 8%
Vitamin B6 0.165mg 0.247mg 6%
Vitamin E 1.01mg 1.77mg 5%
Potassium 566mg 719mg 5%
Choline 32.2mg 8.8mg 4%
Vitamin K 3.2µg 0µg 3%
Sodium 4mg 26mg 1%
Vitamin C 0mg 1mg 1%
Protein 17.3g 17.99g 1%
Net carbs 50.82g 8.63g N/A
Sugar 1.45g 2.99g N/A
Vitamin B3 0.934mg 0.896mg 0%
Tryptophan 0.335mg 0.184mg 0%
Threonine 0.502mg 0.686mg 0%
Isoleucine 0.668mg 0.819mg 0%
Leucine 1.374mg 1.321mg 0%
Lysine 0.76mg 0.952mg 0%
Methionine 0.335mg 0.502mg 0%
Phenylalanine 0.908mg 0.758mg 0%
Valine 0.964mg 1.095mg 0%
Histidine 0.41mg 0.471mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g N/A

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
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
Contains more CarbsCarbs +135.4%
Contains more FatsFats +491.2%
Contains more OtherOther +119.7%
~equal in Protein ~17.99g
~equal in Water ~5.95g

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
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
Contains less Sat. FatSaturated fat -70.6%
Contains more Mono. FatMonounsaturated fat +151.8%
Contains more Poly. FatPolyunsaturated fat +932.9%

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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.