Bran raw vs. Sunflower seeds — In-Depth Nutrition Comparison
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How are bran raw and sunflower seeds different?
- Bran raw is higher in manganese and fiber; however, sunflower seeds are richer in vitamin E, copper, vitamin B6, vitamin B3, folate, vitamin B1, magnesium, and zinc.
- Daily need coverage for vitamin E for sunflower seeds is 228% higher.
- Bran raw contains 3 times more manganese than sunflower seeds. While bran raw contains 5.63mg of manganese, sunflower seeds contain only 1.95mg.
- Sunflower seeds have a lower glycemic index (20) than bran raw (56).
Oat bran, raw and Seeds, sunflower seed kernels, dried are the varieties used in this article.
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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 | +11.2% |
| Contains less SodiumSodium | -55.6% |
| Contains more ManganeseManganese | +188.7% |
| Contains more MagnesiumMagnesium | +38.3% |
| Contains more CalciumCalcium | +34.5% |
| Contains more PotassiumPotassium | +14% |
| Contains more CopperCopper | +346.7% |
| Contains more ZincZinc | +60.8% |
| Contains more SeleniumSelenium | +17.3% |
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 B5Vitamin B5 | +32.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3382.2% |
| Contains more Vitamin B1Vitamin B1 | +26.5% |
| Contains more Vitamin B2Vitamin B2 | +61.4% |
| Contains more Vitamin B3Vitamin B3 | +792.4% |
| Contains more Vitamin B6Vitamin B6 | +715.2% |
| Contains more FolateFolate | +336.5% |
| Contains more CholineCholine | +71.1% |
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:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +231.1% |
| Contains more WaterWater | +38.5% |
| Contains more ProteinProtein | +20.1% |
| Contains more FatsFats | +632% |
~equal in
Other
~3.03g
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
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains less Sat. FatSaturated fat | -70.2% |
| Contains more Mono. FatMonounsaturated fat | +679.8% |
| Contains more Poly. FatPolyunsaturated fat | +736.5% |
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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| Lower in Glycemic Index |
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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 price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 1.01mg | 35.17mg | 228% |
| Manganese | 5.63mg | 1.95mg | 160% |
| Copper | 0.403mg | 1.8mg | 155% |
| Polyunsaturated fat | 2.766g | 23.137g | 136% |
| Vitamin B6 | 0.165mg | 1.345mg | 91% |
| Fats | 7.03g | 51.46g | 68% |
| Vitamin B3 | 0.934mg | 8.335mg | 46% |
| Folate | 52µg | 227µg | 44% |
| Monounsaturated fat | 2.376g | 18.528g | 40% |
| Fiber | 15.4g | 8.6g | 27% |
| Vitamin B1 | 1.17mg | 1.48mg | 26% |
| Magnesium | 235mg | 325mg | 21% |
| Calories | 246kcal | 584kcal | 17% |
| Zinc | 3.11mg | 5mg | 17% |
| Carbs | 66.22g | 20g | 15% |
| Saturated fat | 1.328g | 4.455g | 14% |
| Selenium | 45.2µg | 53µg | 14% |
| Phosphorus | 734mg | 660mg | 11% |
| Vitamin B2 | 0.22mg | 0.355mg | 10% |
| Vitamin B5 | 1.494mg | 1.13mg | 7% |
| Protein | 17.3g | 20.78g | 7% |
| Choline | 32.2mg | 55.1mg | 4% |
| Vitamin K | 3.2µg | 0µg | 3% |
| Potassium | 566mg | 645mg | 2% |
| Iron | 5.41mg | 5.25mg | 2% |
| Calcium | 58mg | 78mg | 2% |
| Vitamin C | 0mg | 1.4mg | 2% |
| Net carbs | 50.82g | 11.4g | N/A |
| Sugar | 1.45g | 2.62g | N/A |
| Sodium | 4mg | 9mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.335mg | 0.348mg | 0% |
| Threonine | 0.502mg | 0.928mg | 0% |
| Isoleucine | 0.668mg | 1.139mg | 0% |
| Leucine | 1.374mg | 1.659mg | 0% |
| Lysine | 0.76mg | 0.937mg | 0% |
| Methionine | 0.335mg | 0.494mg | 0% |
| Phenylalanine | 0.908mg | 1.169mg | 0% |
| Valine | 0.964mg | 1.315mg | 0% |
| Histidine | 0.41mg | 0.632mg | 0% |
| Omega-3 - EPA | 0g | 0.014g | 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%
146%
Minerals Daily Need Coverage Score
195%
207%
Comparison summary
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 36)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 1.17g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 3.127g)
Which food is cheaper?
Bran raw is cheaper (difference - $1.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)