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  6. Bran vs. Cumin

Bran vs. Cumin — In-Depth Nutrition Comparison

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How are Bran and Cumin different?

  • Cumin is higher than Bran in Iron, Manganese, Calcium, Copper, Magnesium, Phosphorus, Potassium, Vitamin B1, Zinc, and Fiber.
  • Cumin covers your daily need of Iron 819% more than Bran.

Oat bran, cooked and Spices, cumin seed types were used in this article.

Infographic

Bran vs Cumin 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.
Bran
Bran
2
:
8
Cumin
Cumin
Contains less Sodium -99.4%
Contains more Selenium +48.1%
Contains more Calcium +9210%
Contains more Iron +7440.9%
Contains more Magnesium +815%
Contains more Phosphorus +319.3%
Contains more Potassium +1843.5%
Contains more Zinc +805.7%
Contains more Copper +1213.6%
Contains more Manganese +245.7%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Cumin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 280% 2489% 262% 214% 158% 22% 131% 289% 435% 29%
Contains less Sodium -99.4%
Contains more Selenium +48.1%
Contains more Calcium +9210%
Contains more Iron +7440.9%
Contains more Magnesium +815%
Contains more Phosphorus +319.3%
Contains more Potassium +1843.5%
Contains more Zinc +805.7%
Contains more Copper +1213.6%
Contains more Manganese +245.7%

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.
Bran
Bran
1
:
9
Cumin
Cumin
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +292.5%
Contains more Vitamin B2 +861.8%
Contains more Vitamin B3 +3079.9%
Contains more Vitamin B6 +1640%
Contains more Folate +66.7%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Cumin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 67% 0% 26% 157% 76% 86% 0% 101% 8% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +292.5%
Contains more Vitamin B2 +861.8%
Contains more Vitamin B3 +3079.9%
Contains more Vitamin B6 +1640%
Contains more Folate +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
:
4
Cumin
Cumin
Contains more Water +942.2%
Contains more Protein +454.8%
Contains more Fats +2489.5%
Contains more Carbs +286.7%
Contains more Other +1455.1%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Cumin
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
Contains more Water +942.2%
Contains more Protein +454.8%
Contains more Fats +2489.5%
Contains more Carbs +286.7%
Contains more Other +1455.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Cumin
Cumin
Contains less Saturated Fat -89.4%
Contains more Monounsaturated Fat +4724.7%
Contains more Polyunsaturated fat +867.3%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Cumin
8% 74% 17%
Saturated Fat: 1.535 g
Monounsaturated Fat: 14.04 g
Polyunsaturated fat: 3.279 g
Contains less Saturated Fat -89.4%
Contains more Monounsaturated Fat +4724.7%
Contains more Polyunsaturated fat +867.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Cumin
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Cumin Opinion
Net carbs 8.84g 33.74g Cumin
Protein 3.21g 17.81g Cumin
Fats 0.86g 22.27g Cumin
Carbs 11.44g 44.24g Cumin
Calories 40kcal 375kcal Cumin
Sugar 2.25g Bran
Fiber 2.6g 10.5g Cumin
Calcium 10mg 931mg Cumin
Iron 0.88mg 66.36mg Cumin
Magnesium 40mg 366mg Cumin
Phosphorus 119mg 499mg Cumin
Potassium 92mg 1788mg Cumin
Sodium 1mg 168mg Bran
Zinc 0.53mg 4.8mg Cumin
Copper 0.066mg 0.867mg Cumin
Manganese 0.964mg 3.333mg Cumin
Selenium 7.7µg 5.2µg Bran
Vitamin A 0IU 1270IU Cumin
Vitamin A RAE 0µg 64µg Cumin
Vitamin E 3.33mg Cumin
Vitamin C 0mg 7.7mg Cumin
Vitamin B1 0.16mg 0.628mg Cumin
Vitamin B2 0.034mg 0.327mg Cumin
Vitamin B3 0.144mg 4.579mg Cumin
Vitamin B5 0.217mg Bran
Vitamin B6 0.025mg 0.435mg Cumin
Folate 6µg 10µg Cumin
Vitamin K 5.4µg Cumin
Tryptophan 0.057mg Bran
Threonine 0.086mg Bran
Isoleucine 0.114mg Bran
Leucine 0.235mg Bran
Lysine 0.13mg Bran
Methionine 0.057mg Bran
Phenylalanine 0.155mg Bran
Valine 0.165mg Bran
Histidine 0.07mg Bran
Saturated Fat 0.163g 1.535g Bran
Monounsaturated Fat 0.291g 14.04g Cumin
Polyunsaturated fat 0.339g 3.279g Cumin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Cumin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
6%
Bran
51%
Cumin
Minerals Daily Need Coverage Score
33%
Bran
431%
Cumin

Comparison summary

Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Cumin
Cumin is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 2.25g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 167mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.372g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $4)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.