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
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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.
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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.
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Contains more Vitamin E Vitamin 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
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
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Saturated Fat:
Sat. Fat
1.328 g
Monounsaturated Fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
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.
Lower in Sugar | |||
Lower in Glycemic Index | |||
Rich in minerals | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Rich in vitamins | |||
Lower in Cholesterol | Equal | ||
Lower in price | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Calories | 246kcal | 486kcal | |
Protein | 17.3g | 16.54g | |
Fats | 7.03g | 30.74g | |
Vitamin C | 0mg | 1.6mg | |
Net carbs | 50.82g | 7.72g | |
Carbs | 66.22g | 42.12g | |
Magnesium | 235mg | 335mg | |
Calcium | 58mg | 631mg | |
Potassium | 566mg | 407mg | |
Iron | 5.41mg | 7.72mg | |
Sugar | 1.45g | ||
Fiber | 15.4g | 34.4g | |
Copper | 0.403mg | 0.924mg | |
Zinc | 3.11mg | 4.58mg | |
Phosphorus | 734mg | 860mg | |
Sodium | 4mg | 16mg | |
Vitamin A | 0IU | 54IU | |
Vitamin E | 1.01mg | 0.5mg | |
Manganese | 5.63mg | 2.723mg | |
Selenium | 45.2µg | 55.2µg | |
Vitamin B1 | 1.17mg | 0.62mg | |
Vitamin B2 | 0.22mg | 0.17mg | |
Vitamin B3 | 0.934mg | 8.83mg | |
Vitamin B5 | 1.494mg | ||
Vitamin B6 | 0.165mg | ||
Vitamin K | 3.2µg | ||
Folate | 52µg | 49µg | |
Trans Fat | 0.14g | ||
Choline | 32.2mg | ||
Saturated Fat | 1.328g | 3.33g | |
Monounsaturated Fat | 2.376g | 2.309g | |
Polyunsaturated fat | 2.766g | 23.665g | |
Tryptophan | 0.335mg | 0.436mg | |
Threonine | 0.502mg | 0.709mg | |
Isoleucine | 0.668mg | 0.801mg | |
Leucine | 1.374mg | 1.371mg | |
Lysine | 0.76mg | 0.97mg | |
Methionine | 0.335mg | 0.588mg | |
Phenylalanine | 0.908mg | 1.016mg | |
Valine | 0.964mg | 0.95mg | |
Histidine | 0.41mg | 0.531mg | |
Omega-3 - ALA | 17.83g | ||
Omega-6 - Linoleic acid | 5.835g |
Which food is preferable for your diet?
is better in case of low diet
Low Calories diet | ||
Low Fats diet | ||
Low Carbs diet | ||
Low Glycemic Index diet |
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%
32%
Minerals Daily Need Coverage Score
195%
221%
Comparison summary
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Bran raw is lower in Saturated Fat (difference - 2.002g)
Which food is richer in vitamins?
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 ($)