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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
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
Saturated fat:
Sat. Fat
1.328 g
Monounsaturated fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
44%
33%
Minerals Daily Need Coverage Score
195%
319%
Comparison summary
Which food is richer in minerals?
Poppy seed is relatively richer in minerals
Which food is lower in glycemic index?
Poppy seed is lower in glycemic index (difference - 51)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 1.54g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 3.189g)
Which food is cheaper?
Bran raw is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.