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  6. Bran vs. Chia seeds

Bran vs. Chia seeds — In-Depth Nutrition Comparison

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Significant differences between bran and chia seeds

  • The amount of fiber, phosphorus, copper, selenium, iron, manganese, magnesium, calcium, vitamin B3, and vitamin B1 in chia seeds is higher than in bran.
  • Chia seeds cover your daily fiber needs 127% more than bran.
  • Bran has a higher glycemic index. The glycemic index of bran is 56, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Oat bran, cooked and Seeds, chia seeds, dried.

Infographic

Bran vs Chia 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
1
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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains less SodiumSodium -93.8%
Contains more MagnesiumMagnesium +737.5%
Contains more CalciumCalcium +6210%
Contains more PotassiumPotassium +342.4%
Contains more IronIron +777.3%
Contains more CopperCopper +1300%
Contains more ZincZinc +764.2%
Contains more PhosphorusPhosphorus +622.7%
Contains more ManganeseManganese +182.5%
Contains more SeleniumSelenium +616.9%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +287.5%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +6031.9%
Contains more FolateFolate +716.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Bran Chia seeds DV% diff.
Polyunsaturated fat 0.339g 23.665g 156%
Fiber 2.6g 34.4g 127%
Phosphorus 119mg 860mg 106%
Copper 0.066mg 0.924mg 95%
Iron 0.88mg 7.72mg 86%
Selenium 7.7µg 55.2µg 86%
Manganese 0.964mg 2.723mg 76%
Magnesium 40mg 335mg 70%
Calcium 10mg 631mg 62%
Vitamin B3 0.144mg 8.83mg 54%
Fats 0.86g 30.74g 46%
Vitamin B1 0.16mg 0.62mg 38%
Zinc 0.53mg 4.58mg 37%
Protein 3.21g 16.54g 27%
Calories 40kcal 486kcal 22%
Saturated fat 0.163g 3.33g 14%
Folate 6µg 49µg 11%
Vitamin B2 0.034mg 0.17mg 10%
Carbs 11.44g 42.12g 10%
Potassium 92mg 407mg 9%
Monounsaturated fat 0.291g 2.309g 5%
Vitamin B5 0.217mg 4%
Vitamin E 0.5mg 3%
Vitamin B6 0.025mg 2%
Vitamin C 0mg 1.6mg 2%
Sodium 1mg 16mg 1%
Net carbs 8.84g 7.72g N/A
Trans fat 0.14g N/A
Tryptophan 0.057mg 0.436mg 0%
Threonine 0.086mg 0.709mg 0%
Isoleucine 0.114mg 0.801mg 0%
Leucine 0.235mg 1.371mg 0%
Lysine 0.13mg 0.97mg 0%
Methionine 0.057mg 0.588mg 0%
Phenylalanine 0.155mg 1.016mg 0%
Valine 0.165mg 0.95mg 0%
Histidine 0.07mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1348.3%
Contains more ProteinProtein +415.3%
Contains more FatsFats +3474.4%
Contains more CarbsCarbs +268.2%
Contains more OtherOther +879.6%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +693.5%
Contains more Poly. FatPolyunsaturated fat +6880.8%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.