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  6. Bran vs. Flax

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.

Infographic

Bran vs Flax 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
:
6
Flax
Flax
Contains more Phosphorus +14.3%
Contains less Sodium -86.7%
Contains more Manganese +126.8%
Contains more Selenium +78%
Contains more Calcium +339.7%
Contains more Magnesium +66.8%
Contains more Potassium +43.6%
Contains more Zinc +39.5%
Contains more Copper +202.7%
Equal in Iron - 5.73
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Phosphorus +14.3%
Contains less Sodium -86.7%
Contains more Manganese +126.8%
Contains more Selenium +78%
Contains more Calcium +339.7%
Contains more Magnesium +66.8%
Contains more Potassium +43.6%
Contains more Zinc +39.5%
Contains more 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.
Bran
Bran
3
:
6
Flax
Flax
Contains more Vitamin E +225.8%
Contains more Vitamin B2 +36.6%
Contains more Vitamin B5 +51.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +40.5%
Contains more Vitamin B3 +229.8%
Contains more Vitamin B6 +186.7%
Contains more Folate +67.3%
Contains more Vitamin K +34.4%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin E +225.8%
Contains more Vitamin B2 +36.6%
Contains more Vitamin B5 +51.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +40.5%
Contains more Vitamin B3 +229.8%
Contains more Vitamin B6 +186.7%
Contains more Folate +67.3%
Contains more Vitamin K +34.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
:
4
Flax
Flax
Contains more Carbs +129.3%
Contains more Fats +499.7%
Contains more Other +27.9%
Equal in Protein - 18.29
Equal in Water - 6.96
Bran
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Carbs +129.3%
Contains more Fats +499.7%
Contains more Other +27.9%
Equal in Protein - 18.29
Equal in Water - 6.96

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Flax
Flax
Contains less Saturated Fat -63.7%
Contains more Monounsaturated Fat +216.8%
Contains more Polyunsaturated fat +938.7%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -63.7%
Contains more Monounsaturated Fat +216.8%
Contains more 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.
Bran Flax
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Flax Opinion
Net carbs 50.82g 1.58g Bran
Protein 17.3g 18.29g Flax
Fats 7.03g 42.16g Flax
Carbs 66.22g 28.88g Bran
Calories 246kcal 534kcal Flax
Sugar 1.45g 1.55g Bran
Fiber 15.4g 27.3g Flax
Calcium 58mg 255mg Flax
Iron 5.41mg 5.73mg Flax
Magnesium 235mg 392mg Flax
Phosphorus 734mg 642mg Bran
Potassium 566mg 813mg Flax
Sodium 4mg 30mg Bran
Zinc 3.11mg 4.34mg Flax
Copper 0.403mg 1.22mg Flax
Manganese 5.63mg 2.482mg Bran
Selenium 45.2µg 25.4µg Bran
Vitamin E 1.01mg 0.31mg Bran
Vitamin C 0mg 0.6mg Flax
Vitamin B1 1.17mg 1.644mg Flax
Vitamin B2 0.22mg 0.161mg Bran
Vitamin B3 0.934mg 3.08mg Flax
Vitamin B5 1.494mg 0.985mg Bran
Vitamin B6 0.165mg 0.473mg Flax
Folate 52µg 87µg Flax
Vitamin K 3.2µg 4.3µg Flax
Tryptophan 0.335mg 0.297mg Bran
Threonine 0.502mg 0.766mg Flax
Isoleucine 0.668mg 0.896mg Flax
Leucine 1.374mg 1.235mg Bran
Lysine 0.76mg 0.862mg Flax
Methionine 0.335mg 0.37mg Flax
Phenylalanine 0.908mg 0.957mg Flax
Valine 0.964mg 1.072mg Flax
Histidine 0.41mg 0.472mg Flax
Saturated Fat 1.328g 3.663g Bran
Monounsaturated Fat 2.376g 7.527g Flax
Polyunsaturated fat 2.766g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Bran
63%
Flax
Minerals Daily Need Coverage Score
195%
Bran
191%
Flax

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 2.335g)
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 - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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/168872/nutrients
  2. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.