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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 have more copper, fiber, vitamin B1, magnesium, vitamin B6, calcium, and vitamin B3.
  • Bran raw covers your daily need for 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 contain 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 EVitamin 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 ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Flax seeds DV% diff.
Polyunsaturated fat 2.766g 28.73g 173%
Manganese 5.63mg 2.482mg 137%
Copper 0.403mg 1.22mg 91%
Fats 7.03g 42.16g 54%
Fiber 15.4g 27.3g 48%
Vitamin B1 1.17mg 1.644mg 40%
Magnesium 235mg 392mg 37%
Selenium 45.2µg 25.4µg 36%
Vitamin B6 0.165mg 0.473mg 24%
Calcium 58mg 255mg 20%
Calories 246kcal 534kcal 14%
Vitamin B3 0.934mg 3.08mg 13%
Phosphorus 734mg 642mg 13%
Monounsaturated fat 2.376g 7.527g 13%
Carbs 66.22g 28.88g 12%
Saturated fat 1.328g 3.663g 11%
Zinc 3.11mg 4.34mg 11%
Vitamin B5 1.494mg 0.985mg 10%
Folate 52µg 87µg 9%
Choline 32.2mg 78.7mg 8%
Potassium 566mg 813mg 7%
Vitamin B2 0.22mg 0.161mg 5%
Vitamin E 1.01mg 0.31mg 5%
Iron 5.41mg 5.73mg 4%
Protein 17.3g 18.29g 2%
Vitamin K 3.2µg 4.3µg 1%
Sodium 4mg 30mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 50.82g 1.58g N/A
Sugar 1.45g 1.55g N/A
Tryptophan 0.335mg 0.297mg 0%
Threonine 0.502mg 0.766mg 0%
Isoleucine 0.668mg 0.896mg 0%
Leucine 1.374mg 1.235mg 0%
Lysine 0.76mg 0.862mg 0%
Methionine 0.335mg 0.37mg 0%
Phenylalanine 0.908mg 0.957mg 0%
Valine 0.964mg 1.072mg 0%
Histidine 0.41mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
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%

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.