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  6. Bran raw vs. Pumpkin pie

Bran raw vs. Pumpkin pie — In-Depth Nutrition Comparison

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How are Bran raw and Pumpkin pie different?

  • Bran raw is higher in Manganese, Phosphorus, Vitamin B1, Selenium, Iron, Fiber, Magnesium, Copper, and Zinc, however, Pumpkin pie is richer in Vitamin A RAE.
  • Daily need coverage for Manganese from Bran raw is 235% higher.
  • Bran raw contains 17 times more Magnesium than Pumpkin pie. While Bran raw contains 235mg of Magnesium, Pumpkin pie contains only 14mg.

Oat bran, raw and Pie, pumpkin, commercially prepared are the varieties used in this article.

Infographic

Bran raw vs Pumpkin pie 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.
Bran raw
Bran raw
9
:
1
Pumpkin pie
Pumpkin pie
Contains more Iron +501.1%
Contains more Magnesium +1578.6%
Contains more Phosphorus +806.2%
Contains more Potassium +238.9%
Contains less Sodium -98.3%
Contains more Zinc +697.4%
Contains more Copper +172.3%
Contains more Manganese +2380.2%
Contains more Selenium +737%
Contains more Calcium +10.3%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Pumpkin pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 34% 10% 35% 15% 32% 11% 50% 30% 30%
Contains more Iron +501.1%
Contains more Magnesium +1578.6%
Contains more Phosphorus +806.2%
Contains more Potassium +238.9%
Contains less Sodium -98.3%
Contains more Zinc +697.4%
Contains more Copper +172.3%
Contains more Manganese +2380.2%
Contains more Selenium +737%
Contains more Calcium +10.3%

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.
Bran raw
Bran raw
6
:
5
Pumpkin pie
Pumpkin pie
Contains more Vitamin E +32.9%
Contains more Vitamin B1 +561%
Contains more Vitamin B2 +77.4%
Contains more Vitamin B5 +230.5%
Contains more Vitamin B6 +161.9%
Contains more Folate +100%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +312.5%
Bran raw
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%
Pumpkin pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 207% 16% 3% 0% 45% 29% 21% 28% 15% 20% 44% 33%
Contains more Vitamin E +32.9%
Contains more Vitamin B1 +561%
Contains more Vitamin B2 +77.4%
Contains more Vitamin B5 +230.5%
Contains more Vitamin B6 +161.9%
Contains more Folate +100%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +312.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
3
:
2
Pumpkin pie
Pumpkin pie
Contains more Protein +343.6%
Contains more Carbs +90.1%
Contains more Other +156.6%
Contains more Fats +38.7%
Contains more Water +669.3%
Bran raw
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
Pumpkin pie
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more Protein +343.6%
Contains more Carbs +90.1%
Contains more Other +156.6%
Contains more Fats +38.7%
Contains more Water +669.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Pumpkin pie
Pumpkin pie
Contains less Saturated Fat -33.2%
Contains more Polyunsaturated fat +56.3%
Contains more Monounsaturated Fat +93.6%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Pumpkin pie
24% 55% 21%
Saturated Fat: 1.988 g
Monounsaturated Fat: 4.6 g
Polyunsaturated fat: 1.77 g
Contains less Saturated Fat -33.2%
Contains more Polyunsaturated fat +56.3%
Contains more Monounsaturated Fat +93.6%

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 Pumpkin pie
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Pumpkin pie Opinion
Net carbs 50.82g 33.03g Bran raw
Protein 17.3g 3.9g Bran raw
Fats 7.03g 9.75g Pumpkin pie
Carbs 66.22g 34.83g Bran raw
Calories 246kcal 243kcal Bran raw
Starch 10.73g Pumpkin pie
Fructose 2.85g Pumpkin pie
Sugar 1.45g 18.88g Bran raw
Fiber 15.4g 1.8g Bran raw
Calcium 58mg 64mg Pumpkin pie
Iron 5.41mg 0.9mg Bran raw
Magnesium 235mg 14mg Bran raw
Phosphorus 734mg 81mg Bran raw
Potassium 566mg 167mg Bran raw
Sodium 4mg 239mg Bran raw
Zinc 3.11mg 0.39mg Bran raw
Copper 0.403mg 0.148mg Bran raw
Manganese 5.63mg 0.227mg Bran raw
Selenium 45.2µg 5.4µg Bran raw
Vitamin A 0IU 3434IU Pumpkin pie
Vitamin A RAE 0µg 448µg Pumpkin pie
Vitamin E 1.01mg 0.76mg Bran raw
Vitamin D 0IU 2IU Pumpkin pie
Vitamin D 0µg 0.1µg Pumpkin pie
Vitamin B1 1.17mg 0.177mg Bran raw
Vitamin B2 0.22mg 0.124mg Bran raw
Vitamin B3 0.934mg 1.107mg Pumpkin pie
Vitamin B5 1.494mg 0.452mg Bran raw
Vitamin B6 0.165mg 0.063mg Bran raw
Folate 52µg 26µg Bran raw
Vitamin B12 0µg 0.35µg Pumpkin pie
Vitamin K 3.2µg 13.2µg Pumpkin pie
Tryptophan 0.335mg 0.048mg Bran raw
Threonine 0.502mg 0.154mg Bran raw
Isoleucine 0.668mg 0.158mg Bran raw
Leucine 1.374mg 0.297mg Bran raw
Lysine 0.76mg 0.192mg Bran raw
Methionine 0.335mg 0.249mg Bran raw
Phenylalanine 0.908mg 0.175mg Bran raw
Valine 0.964mg 0.211mg Bran raw
Histidine 0.41mg 0.088mg Bran raw
Cholesterol 0mg 26mg Bran raw
Saturated Fat 1.328g 1.988g Bran raw
Monounsaturated Fat 2.376g 4.6g Pumpkin pie
Polyunsaturated fat 2.766g 1.77g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Pumpkin pie
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Bran raw
38%
Pumpkin pie
Minerals Daily Need Coverage Score
195%
Bran raw
26%
Pumpkin pie

Comparison summary

Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 17.43g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 235mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 0.66g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.