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  6. Bran raw vs. Chia seeds

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

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How are bran raw and chia seeds different?

  • Bran raw is higher in manganese and vitamin B1; however, chia seeds are richer in fiber, copper, calcium, vitamin B3, iron, magnesium, selenium, and phosphorus.
  • Daily need coverage for manganese for bran raw is 126% higher.
  • Bran raw contains 2 times more vitamin B1 than chia seeds. While bran raw contains 1.17mg of vitamin B1, chia seeds contain only 0.62mg.
  • Chia seeds have a lower glycemic index (15) than bran raw (56).

Oat bran, raw and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Bran raw vs Chia 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +39.1%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +106.8%
Contains more MagnesiumMagnesium +42.6%
Contains more CalciumCalcium +987.9%
Contains more IronIron +42.7%
Contains more CopperCopper +129.3%
Contains more ZincZinc +47.3%
Contains more PhosphorusPhosphorus +17.2%
Contains more SeleniumSelenium +22.1%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin EVitamin E +102%
Contains more Vitamin B1Vitamin B1 +88.7%
Contains more Vitamin B2Vitamin B2 +29.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +845.4%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~49µg

All nutrients comparison - raw data values

Nutrient Bran raw Chia seeds DV% diff.
Polyunsaturated fat 2.766g 23.665g 139%
Manganese 5.63mg 2.723mg 126%
Fiber 15.4g 34.4g 76%
Copper 0.403mg 0.924mg 58%
Calcium 58mg 631mg 57%
Vitamin B3 0.934mg 8.83mg 49%
Vitamin B1 1.17mg 0.62mg 46%
Fats 7.03g 30.74g 36%
Vitamin B5 1.494mg 30%
Iron 5.41mg 7.72mg 29%
Magnesium 235mg 335mg 24%
Selenium 45.2µg 55.2µg 18%
Phosphorus 734mg 860mg 18%
Vitamin B6 0.165mg 13%
Zinc 3.11mg 4.58mg 13%
Calories 246kcal 486kcal 12%
Saturated fat 1.328g 3.33g 9%
Carbs 66.22g 42.12g 8%
Choline 32.2mg 6%
Potassium 566mg 407mg 5%
Vitamin B2 0.22mg 0.17mg 4%
Vitamin E 1.01mg 0.5mg 3%
Vitamin K 3.2µg 3%
Vitamin C 0mg 1.6mg 2%
Protein 17.3g 16.54g 2%
Folate 52µg 49µg 1%
Sodium 4mg 16mg 1%
Net carbs 50.82g 7.72g N/A
Sugar 1.45g N/A
Trans fat 0.14g N/A
Monounsaturated fat 2.376g 2.309g 0%
Tryptophan 0.335mg 0.436mg 0%
Threonine 0.502mg 0.709mg 0%
Isoleucine 0.668mg 0.801mg 0%
Leucine 1.374mg 1.371mg 0%
Lysine 0.76mg 0.97mg 0%
Methionine 0.335mg 0.588mg 0%
Phenylalanine 0.908mg 1.016mg 0%
Valine 0.964mg 0.95mg 0%
Histidine 0.41mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more CarbsCarbs +57.2%
Contains more WaterWater +12.9%
Contains more FatsFats +337.3%
Contains more OtherOther +65.5%
~equal in Protein ~16.54g

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -60.1%
Contains more Poly. FatPolyunsaturated fat +755.6%
~equal in Monounsaturated fat ~2.309g

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.