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  6. Bran raw vs. Flax seeds

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

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Summary of differences between Bran raw and Flax seeds

  • Bran raw has more Manganese, Selenium, and Phosphorus, while Flax seeds has more Copper, Fiber, Vitamin B1, Magnesium, Vitamin B6, Calcium, and Vitamin B3.
  • Bran raw covers your daily need of Manganese 137% more than Flax seeds.
  • Bran raw contains 2 times more Selenium than Flax seeds. While Bran raw contains 45.2µg of Selenium, Flax seeds contains only 25.4µg.

These are the specific foods used in this comparison Oat bran, raw and Seeds, flaxseed.

Infographic

Bran raw vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more PhosphorusPhosphorus +14.3%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +126.8%
Contains more SeleniumSelenium +78%
Contains more MagnesiumMagnesium +66.8%
Contains more CalciumCalcium +339.7%
Contains more PotassiumPotassium +43.6%
Contains more CopperCopper +202.7%
Contains more ZincZinc +39.5%
~equal in Iron ~5.73mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin E Vitamin E +225.8%
Contains more Vitamin B2Vitamin B2 +36.6%
Contains more Vitamin B5Vitamin B5 +51.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +40.5%
Contains more Vitamin B3Vitamin B3 +229.8%
Contains more Vitamin B6Vitamin B6 +186.7%
Contains more Vitamin KVitamin K +34.4%
Contains more FolateFolate +67.3%
Contains more CholineCholine +144.4%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +129.3%
Contains more FatsFats +499.7%
Contains more OtherOther +27.9%
~equal in Protein ~18.29g
~equal in Water ~6.96g

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
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated Fat -63.7%
Contains more Mono. FatMonounsaturated Fat +216.8%
Contains more Poly. FatPolyunsaturated fat +938.7%

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

All nutrients comparison - raw data values

Nutrient Bran raw Flax seeds Opinion
Calories 246kcal 534kcal Flax seeds
Protein 17.3g 18.29g Flax seeds
Fats 7.03g 42.16g Flax seeds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 50.82g 1.58g Bran raw
Carbs 66.22g 28.88g Bran raw
Magnesium 235mg 392mg Flax seeds
Calcium 58mg 255mg Flax seeds
Potassium 566mg 813mg Flax seeds
Iron 5.41mg 5.73mg Flax seeds
Sugar 1.45g 1.55g Bran raw
Fiber 15.4g 27.3g Flax seeds
Copper 0.403mg 1.22mg Flax seeds
Zinc 3.11mg 4.34mg Flax seeds
Phosphorus 734mg 642mg Bran raw
Sodium 4mg 30mg Bran raw
Vitamin E 1.01mg 0.31mg Bran raw
Manganese 5.63mg 2.482mg Bran raw
Selenium 45.2µg 25.4µg Bran raw
Vitamin B1 1.17mg 1.644mg Flax seeds
Vitamin B2 0.22mg 0.161mg Bran raw
Vitamin B3 0.934mg 3.08mg Flax seeds
Vitamin B5 1.494mg 0.985mg Bran raw
Vitamin B6 0.165mg 0.473mg Flax seeds
Vitamin K 3.2µg 4.3µg Flax seeds
Folate 52µg 87µg Flax seeds
Choline 32.2mg 78.7mg Flax seeds
Saturated Fat 1.328g 3.663g Bran raw
Monounsaturated Fat 2.376g 7.527g Flax seeds
Polyunsaturated fat 2.766g 28.73g Flax seeds
Tryptophan 0.335mg 0.297mg Bran raw
Threonine 0.502mg 0.766mg Flax seeds
Isoleucine 0.668mg 0.896mg Flax seeds
Leucine 1.374mg 1.235mg Bran raw
Lysine 0.76mg 0.862mg Flax seeds
Methionine 0.335mg 0.37mg Flax seeds
Phenylalanine 0.908mg 0.957mg Flax seeds
Valine 0.964mg 1.072mg Flax seeds
Histidine 0.41mg 0.472mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Flax 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
62%
Flax seeds
Minerals Daily Need Coverage Score
195%
Bran raw
191%
Flax seeds

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 2.335g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 56)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.