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  6. Bran raw vs. Pumpkin seed

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

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What are the main differences between Bran raw and Pumpkin seed?

  • Bran raw is richer in Manganese, Vitamin B1, Phosphorus, Vitamin B5, Iron, and Vitamin B2, yet Pumpkin seed is richer in Zinc, Copper, and Fiber.
  • Bran raw's daily need coverage for Manganese is 223% higher.
  • Bran raw has 34 times more Vitamin B1 than Pumpkin seed. Bran raw has 1.17mg of Vitamin B1, while Pumpkin seed has 0.034mg.
  • Bran raw contains less Saturated Fat.

We used Oat bran, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Bran raw vs Pumpkin 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.
Bran raw
Bran raw
6
:
4
Pumpkin seed
Pumpkin seed
Contains more Iron +63.4%
Contains more Phosphorus +697.8%
Contains less Sodium -77.8%
Contains more Manganese +1035.1%
Contains more Magnesium +11.5%
Contains more Potassium +62.4%
Contains more Zinc +231.2%
Contains more Copper +71.2%
Equal in Calcium - 55
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Iron +63.4%
Contains more Phosphorus +697.8%
Contains less Sodium -77.8%
Contains more Manganese +1035.1%
Contains more Magnesium +11.5%
Contains more Potassium +62.4%
Contains more Zinc +231.2%
Contains more Copper +71.2%
Equal in Calcium - 55

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
8
:
2
Pumpkin seed
Pumpkin seed
Contains more Vitamin B1 +3341.2%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +226.6%
Contains more Vitamin B5 +2567.9%
Contains more Vitamin B6 +345.9%
Contains more Folate +477.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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 seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin B1 +3341.2%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +226.6%
Contains more Vitamin B5 +2567.9%
Contains more Vitamin B6 +345.9%
Contains more Folate +477.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
2
:
3
Pumpkin seed
Pumpkin seed
Contains more Carbs +23.2%
Contains more Water +45.6%
Contains more Fats +176%
Contains more Other +31%
Equal in Protein - 18.55
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 seed
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more Carbs +23.2%
Contains more Water +45.6%
Contains more Fats +176%
Contains more Other +31%
Equal in Protein - 18.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -63.8%
Contains more Monounsaturated Fat +153.9%
Contains more Polyunsaturated fat +219.7%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -63.8%
Contains more Monounsaturated Fat +153.9%
Contains more Polyunsaturated fat +219.7%

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

All nutrients comparison - raw data values

Nutrient Bran raw Pumpkin seed Opinion
Net carbs 50.82g 35.35g Bran raw
Protein 17.3g 18.55g Pumpkin seed
Fats 7.03g 19.4g Pumpkin seed
Carbs 66.22g 53.75g Bran raw
Calories 246kcal 446kcal Pumpkin seed
Sugar 1.45g Pumpkin seed
Fiber 15.4g 18.4g Pumpkin seed
Calcium 58mg 55mg Bran raw
Iron 5.41mg 3.31mg Bran raw
Magnesium 235mg 262mg Pumpkin seed
Phosphorus 734mg 92mg Bran raw
Potassium 566mg 919mg Pumpkin seed
Sodium 4mg 18mg Bran raw
Zinc 3.11mg 10.3mg Pumpkin seed
Copper 0.403mg 0.69mg Pumpkin seed
Manganese 5.63mg 0.496mg Bran raw
Selenium 45.2µg Bran raw
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin E 1.01mg Bran raw
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 1.17mg 0.034mg Bran raw
Vitamin B2 0.22mg 0.052mg Bran raw
Vitamin B3 0.934mg 0.286mg Bran raw
Vitamin B5 1.494mg 0.056mg Bran raw
Vitamin B6 0.165mg 0.037mg Bran raw
Folate 52µg 9µg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.335mg 0.326mg Bran raw
Threonine 0.502mg 0.683mg Pumpkin seed
Isoleucine 0.668mg 0.956mg Pumpkin seed
Leucine 1.374mg 1.572mg Pumpkin seed
Lysine 0.76mg 1.386mg Pumpkin seed
Methionine 0.335mg 0.417mg Pumpkin seed
Phenylalanine 0.908mg 0.924mg Pumpkin seed
Valine 0.964mg 1.491mg Pumpkin seed
Histidine 0.41mg 0.515mg Pumpkin seed
Saturated Fat 1.328g 3.67g Bran raw
Monounsaturated Fat 2.376g 6.032g Pumpkin seed
Polyunsaturated fat 2.766g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Pumpkin seed
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
4%
Pumpkin seed
Minerals Daily Need Coverage Score
195%
Bran raw
103%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 2.342g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 56)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.2)
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.