Bran raw vs. Safflower — In-Depth Nutrition Comparison
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The main differences between bran raw and safflower
- Bran raw has more manganese and phosphorus; however, safflower has more copper, vitamin B6, vitamin B5, magnesium, folate, zinc, and vitamin B2.
- Daily need coverage for manganese for bran raw is 157% higher.
- Bran raw is lower in saturated fat.
Food types used in this article are Oat bran, raw and Seeds, safflower seed kernels, dried.
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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 more PhosphorusPhosphorus | +14% |
| Contains more ManganeseManganese | +179.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +50.2% |
| Contains more CalciumCalcium | +34.5% |
| Contains more PotassiumPotassium | +21.4% |
| Contains more CopperCopper | +333.5% |
| Contains more ZincZinc | +62.4% |
| Contains less SodiumSodium | -25% |
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 EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +88.6% |
| Contains more Vitamin B3Vitamin B3 | +144.5% |
| Contains more Vitamin B5Vitamin B5 | +169.7% |
| Contains more Vitamin B6Vitamin B6 | +609.1% |
| Contains more FolateFolate | +207.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 2.766g | 28.223g | 170% |
| Manganese | 5.63mg | 2.014mg | 157% |
| Copper | 0.403mg | 1.747mg | 149% |
| Selenium | 45.2µg | 82% | |
| Vitamin B6 | 0.165mg | 1.17mg | 77% |
| Fiber | 15.4g | 62% | |
| Vitamin B5 | 1.494mg | 4.03mg | 51% |
| Fats | 7.03g | 38.45g | 48% |
| Magnesium | 235mg | 353mg | 28% |
| Folate | 52µg | 160µg | 27% |
| Zinc | 3.11mg | 5.05mg | 18% |
| Vitamin B2 | 0.22mg | 0.415mg | 15% |
| Calories | 246kcal | 517kcal | 14% |
| Phosphorus | 734mg | 644mg | 13% |
| Saturated fat | 1.328g | 3.682g | 11% |
| Carbs | 66.22g | 34.29g | 11% |
| Vitamin B3 | 0.934mg | 2.284mg | 8% |
| Vitamin E | 1.01mg | 7% | |
| Choline | 32.2mg | 6% | |
| Monounsaturated fat | 2.376g | 4.848g | 6% |
| Iron | 5.41mg | 4.9mg | 6% |
| Potassium | 566mg | 687mg | 4% |
| Vitamin K | 3.2µg | 3% | |
| Protein | 17.3g | 16.18g | 2% |
| Calcium | 58mg | 78mg | 2% |
| Vitamin B1 | 1.17mg | 1.163mg | 1% |
| Net carbs | 50.82g | 34.29g | N/A |
| Sugar | 1.45g | N/A | |
| Sodium | 4mg | 3mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.335mg | 0.183mg | 0% |
| Threonine | 0.502mg | 0.586mg | 0% |
| Isoleucine | 0.668mg | 0.717mg | 0% |
| Leucine | 1.374mg | 1.154mg | 0% |
| Lysine | 0.76mg | 0.534mg | 0% |
| Methionine | 0.335mg | 0.284mg | 0% |
| Phenylalanine | 0.908mg | 0.806mg | 0% |
| Valine | 0.964mg | 1.025mg | 0% |
| Histidine | 0.41mg | 0.452mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +93.1% |
| Contains more WaterWater | +16.5% |
| Contains more FatsFats | +446.9% |
| Contains more OtherOther | +88.3% |
~equal in
Protein
~16.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -63.9% |
| Contains more Mono. FatMonounsaturated fat | +104% |
| Contains more Poly. FatPolyunsaturated fat | +920.4% |