Bran vs. Pumpkin seed — In-Depth Nutrition Comparison
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.
Fat Type Comparison
Comparison summary table
|Lower in Sugar|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in Glycemic Index|
|Lower in price|
|Rich in vitamins|
|Lower in Cholesterol||Equal|
|Rich in minerals||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||0µg||3µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|