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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
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
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
3.663 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.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
62%
Minerals Daily Need Coverage Score
195%
191%
Comparison summary
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 2.335g)
Which food is lower in glycemic index?
Bran raw is lower in glycemic index (difference - 56)
Which food is cheaper?
Bran raw is cheaper (difference - $3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)