Bran vs. Flax — In-Depth Nutrition Comparison
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Summary of differences between Bran and Flax
- Bran has more Manganese, Selenium, and Phosphorus, while Flax has more Copper, Fiber, Vitamin B1, Magnesium, Vitamin B6, Calcium, and Vitamin B3.
- Bran covers your daily need of Manganese 137% more than Flax.
- Bran contains 2 times more Selenium than Flax. While Bran contains 45.2µg of Selenium, Flax contains only 25.4µg.
These are the specific foods used in this comparison Oat bran, raw and Seeds, flaxseed.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Phosphorus
+14.3%
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less
Sodium
-86.7%
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Manganese
+126.8%
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Selenium
+78%
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Calcium
+339.7%
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Magnesium
+66.8%
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Potassium
+43.6%
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Zinc
+39.5%
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Copper
+202.7%
Equal in Iron - 5.73
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Phosphorus
+14.3%
Contains
less
Sodium
-86.7%
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Manganese
+126.8%
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Selenium
+78%
Contains
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Calcium
+339.7%
Contains
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Magnesium
+66.8%
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Potassium
+43.6%
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Zinc
+39.5%
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Copper
+202.7%
Equal in Iron - 5.73
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.
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Contains
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Vitamin E
+225.8%
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Vitamin B2
+36.6%
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Vitamin B5
+51.7%
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Vitamin C
+∞%
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Vitamin B1
+40.5%
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Vitamin B3
+229.8%
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Vitamin B6
+186.7%
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Folate
+67.3%
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Vitamin K
+34.4%
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Vitamin E
+225.8%
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Vitamin B2
+36.6%
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Vitamin B5
+51.7%
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Vitamin C
+∞%
Contains
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Vitamin B1
+40.5%
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Vitamin B3
+229.8%
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Vitamin B6
+186.7%
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Folate
+67.3%
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Vitamin K
+34.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+129.3%
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Fats
+499.7%
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Other
+27.9%
Equal in Protein - 18.29
Equal in Water - 6.96
Contains
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Carbs
+129.3%
Contains
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Fats
+499.7%
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Other
+27.9%
Equal in Protein - 18.29
Equal in Water - 6.96
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-63.7%
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Monounsaturated Fat
+216.8%
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Polyunsaturated fat
+938.7%
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Saturated Fat
-63.7%
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Monounsaturated Fat
+216.8%
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Polyunsaturated fat
+938.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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Rich in minerals |
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in Glycemic Index |
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Lower in price |
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Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 50.82g | 1.58g |
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Protein | 17.3g | 18.29g |
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Fats | 7.03g | 42.16g |
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Carbs | 66.22g | 28.88g |
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Calories | 246kcal | 534kcal |
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Sugar | 1.45g | 1.55g |
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Fiber | 15.4g | 27.3g |
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Calcium | 58mg | 255mg |
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Iron | 5.41mg | 5.73mg |
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Magnesium | 235mg | 392mg |
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Phosphorus | 734mg | 642mg |
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Potassium | 566mg | 813mg |
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Sodium | 4mg | 30mg |
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Zinc | 3.11mg | 4.34mg |
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Copper | 0.403mg | 1.22mg |
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Manganese | 5.63mg | 2.482mg |
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Selenium | 45.2µg | 25.4µg |
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Vitamin E | 1.01mg | 0.31mg |
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Vitamin C | 0mg | 0.6mg |
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Vitamin B1 | 1.17mg | 1.644mg |
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Vitamin B2 | 0.22mg | 0.161mg |
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Vitamin B3 | 0.934mg | 3.08mg |
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Vitamin B5 | 1.494mg | 0.985mg |
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Vitamin B6 | 0.165mg | 0.473mg |
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Folate | 52µg | 87µg |
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Vitamin K | 3.2µg | 4.3µg |
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Tryptophan | 0.335mg | 0.297mg |
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Threonine | 0.502mg | 0.766mg |
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Isoleucine | 0.668mg | 0.896mg |
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Leucine | 1.374mg | 1.235mg |
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Lysine | 0.76mg | 0.862mg |
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Methionine | 0.335mg | 0.37mg |
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Phenylalanine | 0.908mg | 0.957mg |
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Valine | 0.964mg | 1.072mg |
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Histidine | 0.41mg | 0.472mg |
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Saturated Fat | 1.328g | 3.663g |
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Monounsaturated Fat | 2.376g | 7.527g |
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Polyunsaturated fat | 2.766g | 28.73g |
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Omega-6 - Eicosadienoic acid | 0.007g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%

63%

Minerals Daily Need Coverage Score
195%

191%

Comparison summary
Which food is richer in minerals?

Flax is relatively richer in minerals
Which food is lower in Sugar?

Bran is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?

Bran contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?

Bran is lower in Saturated Fat (difference - 2.335g)
Which food is lower in glycemic index?

Bran is lower in glycemic index (difference - 56)
Which food is cheaper?

Bran is cheaper (difference - $3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.