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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 Calcium +1505.2%
Contains more Iron +1126.6%
Contains more Magnesium +55.7%
Contains more Potassium +215.9%
Contains more Zinc +54.3%
Contains more Copper +115.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 280% 2489% 262% 214% 158% 22% 131% 289%
Contains more Phosphorus +47.1%
Contains less Sodium -97.6%
Contains more Calcium +1505.2%
Contains more Iron +1126.6%
Contains more Magnesium +55.7%
Contains more Potassium +215.9%
Contains more Zinc +54.3%
Contains more Copper +115.1%

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 A +∞%
Contains more Vitamin E +229.7%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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 B1 +86.3%
Contains more Folate +420%
Contains more Vitamin A +∞%
Contains more Vitamin E +229.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +48.6%
Contains more Vitamin B3 +390.3%
Contains more Vitamin B6 +163.6%
Contains more Vitamin K +68.8%

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

All nutrients comparison - raw data values

Nutrient Bran Cumin Opinion
Net carbs 50.82g 33.74g Bran
Protein 17.3g 17.81g Cumin
Fats 7.03g 22.27g Cumin
Carbs 66.22g 44.24g Bran
Calories 246kcal 375kcal Cumin
Starch g g
Fructose g g
Sugar 1.45g 2.25g Bran
Fiber 15.4g 10.5g Bran
Calcium 58mg 931mg Cumin
Iron 5.41mg 66.36mg Cumin
Magnesium 235mg 366mg Cumin
Phosphorus 734mg 499mg Bran
Potassium 566mg 1788mg Cumin
Sodium 4mg 168mg Bran
Zinc 3.11mg 4.8mg Cumin
Copper 0.403mg 0.867mg Cumin
Vitamin A 0IU 1270IU Cumin
Vitamin E 1.01mg 3.33mg Cumin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 7.7mg Cumin
Vitamin B1 1.17mg 0.628mg Bran
Vitamin B2 0.22mg 0.327mg Cumin
Vitamin B3 0.934mg 4.579mg Cumin
Vitamin B5 1.494mg mg Bran
Vitamin B6 0.165mg 0.435mg Cumin
Folate 52µg 10µg Bran
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 5.4µg Cumin
Tryptophan 0.335mg mg Bran
Threonine 0.502mg mg Bran
Isoleucine 0.668mg mg Bran
Leucine 1.374mg mg Bran
Lysine 0.76mg mg Bran
Methionine 0.335mg mg Bran
Phenylalanine 0.908mg mg Bran
Valine 0.964mg mg Bran
Histidine 0.41mg mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.328g 1.535g Bran
Monounsaturated Fat 2.376g 14.04g Cumin
Polyunsaturated fat 2.766g 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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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

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)

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.