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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 for iron, 819% more than bran.
  • Bran has a higher glycemic index (56) than cumin (0).

Oat bran, cooked and Spices, cumin seed types were used 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bran
Bran
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Cumin
Cumin
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 261% 279% 158% 2489% 289% 131% 214% 22% 435% 28%
Contains less SodiumSodium -99.4%
Contains more SeleniumSelenium +48.1%
Contains more MagnesiumMagnesium +815%
Contains more CalciumCalcium +9210%
Contains more PotassiumPotassium +1843.5%
Contains more IronIron +7440.9%
Contains more CopperCopper +1213.6%
Contains more ZincZinc +805.7%
Contains more PhosphorusPhosphorus +319.3%
Contains more ManganeseManganese +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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Cumin
Cumin
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 26% 0% 21% 67% 157% 75% 86% 0% 100% 0% 14% 7.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +292.5%
Contains more Vitamin B2Vitamin B2 +861.8%
Contains more Vitamin B3Vitamin B3 +3079.9%
Contains more Vitamin B6Vitamin B6 +1640%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Cumin DV% diff.
Iron 0.88mg 66.36mg 819%
Manganese 0.964mg 3.333mg 103%
Calcium 10mg 931mg 92%
Copper 0.066mg 0.867mg 89%
Magnesium 40mg 366mg 78%
Phosphorus 119mg 499mg 54%
Potassium 92mg 1788mg 50%
Zinc 0.53mg 4.8mg 39%
Vitamin B1 0.16mg 0.628mg 39%
Monounsaturated fat 0.291g 14.04g 34%
Fats 0.86g 22.27g 33%
Fiber 2.6g 10.5g 32%
Vitamin B6 0.025mg 0.435mg 32%
Protein 3.21g 17.81g 29%
Vitamin B3 0.144mg 4.579mg 28%
Vitamin B2 0.034mg 0.327mg 23%
Vitamin E 3.33mg 22%
Polyunsaturated fat 0.339g 3.279g 20%
Calories 40kcal 375kcal 17%
Carbs 11.44g 44.24g 11%
Vitamin C 0mg 7.7mg 9%
Sodium 1mg 168mg 7%
Vitamin A 0µg 64µg 7%
Saturated fat 0.163g 1.535g 6%
Selenium 7.7µg 5.2µg 5%
Vitamin K 5.4µg 5%
Vitamin B5 0.217mg 4%
Choline 24.7mg 4%
Folate 6µg 10µg 1%
Protein per 100 calories 8g 4.7g N/A
Calories per 10 g protein 125kcal 211kcal N/A
Weight per 100 calories 250g 27g N/A
Unsaturated / Saturated Fat ratio 3.9 11 N/A
Net carbs 8.84g 33.74g N/A
Sugar 2.25g N/A
Tryptophan 0.057mg 0%
Threonine 0.086mg 0%
Isoleucine 0.114mg 0%
Leucine 0.235mg 0%
Lysine 0.13mg 0%
Methionine 0.057mg 0%
Phenylalanine 0.155mg 0%
Valine 0.165mg 0%
Histidine 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Cumin
Cumin
4
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 WaterWater +942.2%
Contains more ProteinProtein +454.8%
Contains more FatsFats +2489.5%
Contains more CarbsCarbs +286.7%
Contains more OtherOther +1455.1%

Fat Type Comparison

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

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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.