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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 is richer in Fiber, Copper, Calcium, Vitamin B3, Iron, Magnesium, Selenium, and Phosphorus.
  • Daily need coverage for Manganese from 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 contains only 0.62mg.

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% 3.2% 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 AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +845.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~49µg

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

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

All nutrients comparison - raw data values

Nutrient Bran raw Chia seeds Opinion
Calories 246kcal 486kcal Chia seeds
Protein 17.3g 16.54g Bran raw
Fats 7.03g 30.74g Chia seeds
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 50.82g 7.72g Bran raw
Carbs 66.22g 42.12g Bran raw
Magnesium 235mg 335mg Chia seeds
Calcium 58mg 631mg Chia seeds
Potassium 566mg 407mg Bran raw
Iron 5.41mg 7.72mg Chia seeds
Sugar 1.45g Chia seeds
Fiber 15.4g 34.4g Chia seeds
Copper 0.403mg 0.924mg Chia seeds
Zinc 3.11mg 4.58mg Chia seeds
Phosphorus 734mg 860mg Chia seeds
Sodium 4mg 16mg Bran raw
Vitamin A 0IU 54IU Chia seeds
Vitamin E 1.01mg 0.5mg Bran raw
Manganese 5.63mg 2.723mg Bran raw
Selenium 45.2µg 55.2µg Chia seeds
Vitamin B1 1.17mg 0.62mg Bran raw
Vitamin B2 0.22mg 0.17mg Bran raw
Vitamin B3 0.934mg 8.83mg Chia seeds
Vitamin B5 1.494mg Bran raw
Vitamin B6 0.165mg Bran raw
Vitamin K 3.2µg Bran raw
Folate 52µg 49µg Bran raw
Trans Fat 0.14g Bran raw
Choline 32.2mg Bran raw
Saturated Fat 1.328g 3.33g Bran raw
Monounsaturated Fat 2.376g 2.309g Bran raw
Polyunsaturated fat 2.766g 23.665g Chia seeds
Tryptophan 0.335mg 0.436mg Chia seeds
Threonine 0.502mg 0.709mg Chia seeds
Isoleucine 0.668mg 0.801mg Chia seeds
Leucine 1.374mg 1.371mg Bran raw
Lysine 0.76mg 0.97mg Chia seeds
Methionine 0.335mg 0.588mg Chia seeds
Phenylalanine 0.908mg 1.016mg Chia seeds
Valine 0.964mg 0.95mg Bran raw
Histidine 0.41mg 0.531mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Chia 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
32%
Chia seeds
Minerals Daily Need Coverage Score
195%
Bran raw
221%
Chia seeds

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 2.002g)
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 cheaper?
?
The foods are relatively equal in price ($)

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.