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Bran vs Cumin - In-Depth Nutrition Comparison

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What are the differences between Bran and Cumin?

  • Bran is higher in Manganese, Selenium, Vitamin B1, and Phosphorus, yet Cumin is higher in Iron, Calcium, Copper, Potassium, Magnesium, and Vitamin B3.
  • Cumin's daily need coverage for Iron is 762% more.
  • Bran has 9 times more Selenium than Cumin. While Bran has 45.2µg of Selenium, Cumin has only 5.2µg.

We used Oat bran, raw and Spices, cumin seed types in this article.

Infographic

Bran vs Cumin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
2
:
6
Cumin
Contains more Phosphorus +47.1%
Contains less Sodium -97.6%
Contains more Iron +1126.6%
Contains more Calcium +1505.2%
Contains more Potassium +215.9%
Contains more Magnesium +55.7%
Contains more Copper +115.1%
Contains more Zinc +54.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 2489% 280% 158% 262% 289% 131% 214% 22%
Contains more Phosphorus +47.1%
Contains less Sodium -97.6%
Contains more Iron +1126.6%
Contains more Calcium +1505.2%
Contains more Potassium +215.9%
Contains more Magnesium +55.7%
Contains more Copper +115.1%
Contains more Zinc +54.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
3
:
7
Cumin
Contains more Vitamin B1 +86.3%
Contains more Folate +420%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +229.7%
Contains more Vitamin B2 +48.6%
Contains more Vitamin B3 +390.3%
Contains more Vitamin B6 +163.6%
Contains more Vitamin K +68.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 26% 77% 67% 0% 157% 76% 86% 0% 101% 0% 14% 8%
Contains more Vitamin B1 +86.3%
Contains more Folate +420%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +229.7%
Contains more Vitamin B2 +48.6%
Contains more Vitamin B3 +390.3%
Contains more Vitamin B6 +163.6%
Contains more Vitamin K +68.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
51
Cumin
Mineral Summary Score
122
Bran
480
Cumin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Bran
107%
Cumin
Carbohydrates
66%
Bran
44%
Cumin
Fats
32%
Bran
103%
Cumin

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Cumin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 - 0.8g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 164mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.207g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Bran Cumin Opinion
Calories 246 375 Cumin
Protein 17.3 17.81 Cumin
Fats 7.03 22.27 Cumin
Vitamin C 0 7.7 Cumin
Carbs 66.22 44.24 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 66.36 Cumin
Calcium 58 931 Cumin
Potassium 566 1788 Cumin
Magnesium 235 366 Cumin
Sugar 1.45 2.25 Bran
Fiber 15.4 10.5 Bran
Copper 0.403 0.867 Cumin
Zinc 3.11 4.8 Cumin
Starch
Phosphorus 734 499 Bran
Sodium 4 168 Bran
Vitamin A 0 1270 Cumin
Vitamin E 1.01 3.33 Cumin
Vitamin D 0 0
Vitamin B1 1.17 0.628 Bran
Vitamin B2 0.22 0.327 Cumin
Vitamin B3 0.934 4.579 Cumin
Vitamin B5 1.494 Bran
Vitamin B6 0.165 0.435 Cumin
Vitamin B12 0 0
Vitamin K 3.2 5.4 Cumin
Folate 52 10 Bran
Trans Fat
Saturated Fat 1.328 1.535 Bran
Monounsaturated Fat 2.376 14.04 Cumin
Polyunsaturated fat 2.766 3.279 Cumin
Tryptophan 0.335 Bran
Threonine 0.502 Bran
Isoleucine 0.668 Bran
Leucine 1.374 Bran
Lysine 0.76 Bran
Methionine 0.335 Bran
Phenylalanine 0.908 Bran
Valine 0.964 Bran
Histidine 0.41 Bran
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.