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  6. Bran vs. Pumpkin seeds

Bran vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the differences between bran and pumpkin seeds?

  • Bran is higher in manganese and vitamin B1, yet pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, and potassium.
  • Pumpkin seeds' daily need coverage for zinc is 89% more.
  • Bran has 5 times more vitamin B1 than pumpkin seeds. While bran has 0.16mg of vitamin B1, pumpkin seeds have only 0.034mg.
  • The amount of saturated fat in bran is lower.

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

Infographic

Bran vs Pumpkin seeds 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
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more PhosphorusPhosphorus +29.3%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +94.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +555%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +898.9%
Contains more IronIron +276.1%
Contains more CopperCopper +945.5%
Contains more ZincZinc +1843.4%

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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin B1Vitamin B1 +370.6%
Contains more Vitamin B5Vitamin B5 +287.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +52.9%
Contains more Vitamin B3Vitamin B3 +98.6%
Contains more Vitamin B6Vitamin B6 +48%
Contains more FolateFolate +50%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bran Pumpkin seeds DV% diff.
Zinc 0.53mg 10.3mg 89%
Copper 0.066mg 0.69mg 69%
Fiber 2.6g 18.4g 63%
Polyunsaturated fat 0.339g 8.844g 57%
Magnesium 40mg 262mg 53%
Protein 3.21g 18.55g 31%
Iron 0.88mg 3.31mg 30%
Fats 0.86g 19.4g 29%
Potassium 92mg 919mg 24%
Calories 40kcal 446kcal 20%
Manganese 0.964mg 0.496mg 20%
Saturated fat 0.163g 3.67g 16%
Monounsaturated fat 0.291g 6.032g 14%
Carbs 11.44g 53.75g 14%
Selenium 7.7µg 14%
Vitamin B1 0.16mg 0.034mg 11%
Calcium 10mg 55mg 5%
Phosphorus 119mg 92mg 4%
Vitamin B5 0.217mg 0.056mg 3%
Sodium 1mg 18mg 1%
Vitamin B2 0.034mg 0.052mg 1%
Vitamin B3 0.144mg 0.286mg 1%
Vitamin B6 0.025mg 0.037mg 1%
Folate 6µg 9µg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 8.84g 35.35g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.057mg 0.326mg 0%
Threonine 0.086mg 0.683mg 0%
Isoleucine 0.114mg 0.956mg 0%
Leucine 0.235mg 1.572mg 0%
Lysine 0.13mg 1.386mg 0%
Methionine 0.057mg 0.417mg 0%
Phenylalanine 0.155mg 0.924mg 0%
Valine 0.165mg 1.491mg 0%
Histidine 0.07mg 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1766.7%
Contains more ProteinProtein +477.9%
Contains more FatsFats +2155.8%
Contains more CarbsCarbs +369.8%
Contains more OtherOther +675.5%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +1972.9%
Contains more Poly. FatPolyunsaturated fat +2508.8%

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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. Pumpkin seeds - 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.