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Bran vs Pumpkin seed - In-Depth Nutrition Comparison

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What are the main differences between Bran and Pumpkin seed?

  • Bran is richer in Manganese, Vitamin B1, Phosphorus, Vitamin B5, Iron, and Vitamin B2, yet Pumpkin seed is richer in Zinc, Copper, and Fiber.
  • Bran's daily need coverage for Manganese is 223% higher.
  • Bran has 34 times more Vitamin B1 than Pumpkin seed. Bran has 1.17mg of Vitamin B1, while Pumpkin seed has 0.034mg.
  • Bran contains less Saturated Fat.

We used Oat bran, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Bran vs Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +63.4%
Contains more Phosphorus +697.8%
Contains less Sodium -77.8%
Contains more Magnesium +11.5%
Contains more Potassium +62.4%
Contains more Zinc +231.2%
Contains more Copper +71.2%
Equal in Calcium - 55
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Iron +63.4%
Contains more Phosphorus +697.8%
Contains less Sodium -77.8%
Contains more Magnesium +11.5%
Contains more Potassium +62.4%
Contains more Zinc +231.2%
Contains more Copper +71.2%
Equal in Calcium - 55

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
8
:
Contains more Vitamin B1 +3341.2%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +226.6%
Contains more Vitamin B5 +2567.9%
Contains more Vitamin B6 +345.9%
Contains more Folate +477.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin B1 +3341.2%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +226.6%
Contains more Vitamin B5 +2567.9%
Contains more Vitamin B6 +345.9%
Contains more Folate +477.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

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 Pumpkin seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bran Pumpkin seed Opinion
Net carbs 50.82g 35.35g Bran
Protein 17.3g 18.55g Pumpkin seed
Fats 7.03g 19.4g Pumpkin seed
Carbs 66.22g 53.75g Bran
Calories 246kcal 446kcal Pumpkin seed
Starch g g
Fructose g g
Sugar 1.45g g Pumpkin seed
Fiber 15.4g 18.4g Pumpkin seed
Calcium 58mg 55mg Bran
Iron 5.41mg 3.31mg Bran
Magnesium 235mg 262mg Pumpkin seed
Phosphorus 734mg 92mg Bran
Potassium 566mg 919mg Pumpkin seed
Sodium 4mg 18mg Bran
Zinc 3.11mg 10.3mg Pumpkin seed
Copper 0.403mg 0.69mg Pumpkin seed
Vitamin A 0IU 62IU Pumpkin seed
Vitamin E 1.01mg mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 1.17mg 0.034mg Bran
Vitamin B2 0.22mg 0.052mg Bran
Vitamin B3 0.934mg 0.286mg Bran
Vitamin B5 1.494mg 0.056mg Bran
Vitamin B6 0.165mg 0.037mg Bran
Folate 52µg 9µg Bran
Vitamin B12 0µg 0µg
Vitamin K 3.2µg µg Bran
Tryptophan 0.335mg 0.326mg Bran
Threonine 0.502mg 0.683mg Pumpkin seed
Isoleucine 0.668mg 0.956mg Pumpkin seed
Leucine 1.374mg 1.572mg Pumpkin seed
Lysine 0.76mg 1.386mg Pumpkin seed
Methionine 0.335mg 0.417mg Pumpkin seed
Phenylalanine 0.908mg 0.924mg Pumpkin seed
Valine 0.964mg 1.491mg Pumpkin seed
Histidine 0.41mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.328g 3.67g Bran
Monounsaturated Fat 2.376g 6.032g Pumpkin seed
Polyunsaturated fat 2.766g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Pumpkin seed
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
4
Pumpkin seed
Mineral Summary Score
122
Bran
120
Pumpkin seed

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
111%
Pumpkin seed
Carbohydrates
66%
Bran
54%
Pumpkin seed
Fats
32%
Bran
90%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 2.342g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 56)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.2)
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.