Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

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

  • Bran raw is richer in Manganese, Vitamin B1, Phosphorus, Vitamin B5, Iron, and Vitamin B2, yet Pumpkin seeds are 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 seeds. Bran raw has 1.17mg of Vitamin B1, while Pumpkin seeds have 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 seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more IronIron +63.4%
Contains more PhosphorusPhosphorus +697.8%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +1035.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +11.5%
Contains more PotassiumPotassium +62.4%
Contains more CopperCopper +71.2%
Contains more ZincZinc +231.2%
~equal in Calcium ~55mg

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 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3341.2%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B3Vitamin B3 +226.6%
Contains more Vitamin B5Vitamin B5 +2567.9%
Contains more Vitamin B6Vitamin B6 +345.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +477.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~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
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 CarbsCarbs +23.2%
Contains more WaterWater +45.6%
Contains more FatsFats +176%
Contains more OtherOther +31%
~equal in Protein ~18.55g

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
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated Fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated Fat -63.8%
Contains more Mono. FatMonounsaturated Fat +153.9%
Contains more Poly. FatPolyunsaturated 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 seeds
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 seeds Opinion
Calories 246kcal 446kcal Pumpkin seeds
Protein 17.3g 18.55g Pumpkin seeds
Fats 7.03g 19.4g Pumpkin seeds
Vitamin C 0mg 0.3mg Pumpkin seeds
Net carbs 50.82g 35.35g Bran raw
Carbs 66.22g 53.75g Bran raw
Magnesium 235mg 262mg Pumpkin seeds
Calcium 58mg 55mg Bran raw
Potassium 566mg 919mg Pumpkin seeds
Iron 5.41mg 3.31mg Bran raw
Sugar 1.45g Pumpkin seeds
Fiber 15.4g 18.4g Pumpkin seeds
Copper 0.403mg 0.69mg Pumpkin seeds
Zinc 3.11mg 10.3mg Pumpkin seeds
Phosphorus 734mg 92mg Bran raw
Sodium 4mg 18mg Bran raw
Vitamin A 0IU 62IU Pumpkin seeds
Vitamin A 0µg 3µg Pumpkin seeds
Vitamin E 1.01mg Bran raw
Manganese 5.63mg 0.496mg Bran raw
Selenium 45.2µg Bran raw
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
Vitamin K 3.2µg Bran raw
Folate 52µg 9µg Bran raw
Choline 32.2mg Bran raw
Saturated Fat 1.328g 3.67g Bran raw
Monounsaturated Fat 2.376g 6.032g Pumpkin seeds
Polyunsaturated fat 2.766g 8.844g Pumpkin seeds
Tryptophan 0.335mg 0.326mg Bran raw
Threonine 0.502mg 0.683mg Pumpkin seeds
Isoleucine 0.668mg 0.956mg Pumpkin seeds
Leucine 1.374mg 1.572mg Pumpkin seeds
Lysine 0.76mg 1.386mg Pumpkin seeds
Methionine 0.335mg 0.417mg Pumpkin seeds
Phenylalanine 0.908mg 0.924mg Pumpkin seeds
Valine 0.964mg 1.491mg Pumpkin seeds
Histidine 0.41mg 0.515mg Pumpkin seeds

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds 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 seeds - 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.