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  6. Bran raw vs. Pumpkin seeds

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

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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% 1% 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

All nutrients comparison - raw data values

Nutrient Bran raw Pumpkin seeds DV% diff.
Manganese 5.63mg 0.496mg 223%
Vitamin B1 1.17mg 0.034mg 95%
Phosphorus 734mg 92mg 92%
Selenium 45.2µg 82%
Zinc 3.11mg 10.3mg 65%
Polyunsaturated fat 2.766g 8.844g 41%
Copper 0.403mg 0.69mg 32%
Vitamin B5 1.494mg 0.056mg 29%
Iron 5.41mg 3.31mg 26%
Fats 7.03g 19.4g 19%
Vitamin B2 0.22mg 0.052mg 13%
Fiber 15.4g 18.4g 12%
Saturated fat 1.328g 3.67g 11%
Folate 52µg 9µg 11%
Vitamin B6 0.165mg 0.037mg 10%
Calories 246kcal 446kcal 10%
Potassium 566mg 919mg 10%
Monounsaturated fat 2.376g 6.032g 9%
Vitamin E 1.01mg 7%
Magnesium 235mg 262mg 6%
Choline 32.2mg 6%
Vitamin B3 0.934mg 0.286mg 4%
Carbs 66.22g 53.75g 4%
Protein 17.3g 18.55g 3%
Vitamin K 3.2µg 3%
Sodium 4mg 18mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 50.82g 35.35g N/A
Calcium 58mg 55mg 0%
Sugar 1.45g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.335mg 0.326mg 0%
Threonine 0.502mg 0.683mg 0%
Isoleucine 0.668mg 0.956mg 0%
Leucine 1.374mg 1.572mg 0%
Lysine 0.76mg 1.386mg 0%
Methionine 0.335mg 0.417mg 0%
Phenylalanine 0.908mg 0.924mg 0%
Valine 0.964mg 1.491mg 0%
Histidine 0.41mg 0.515mg 0%

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%

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.