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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
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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
4
:
Contains more Iron +63.4%
Contains more Phosphorus +697.8%
Contains less Sodium -77.8%
Contains more Potassium +62.4%
Contains more Magnesium +11.5%
Contains more Copper +71.2%
Contains more Zinc +231.2%
Equal in Calcium - 55
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Iron +63.4%
Contains more Phosphorus +697.8%
Contains less Sodium -77.8%
Contains more Potassium +62.4%
Contains more Magnesium +11.5%
Contains more Copper +71.2%
Contains more Zinc +231.2%
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 C +∞%
Contains more Vitamin A +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
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 C +∞%
Contains more Vitamin A +∞%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

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

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.