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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
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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
2
:
6
Flax
Contains more Phosphorus +14.3%
Contains less Sodium -86.7%
Contains more Calcium +339.7%
Contains more Potassium +43.6%
Contains more Magnesium +66.8%
Contains more Copper +202.7%
Contains more Zinc +39.5%
Equal in Iron - 5.73
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Phosphorus +14.3%
Contains less Sodium -86.7%
Contains more Calcium +339.7%
Contains more Potassium +43.6%
Contains more Magnesium +66.8%
Contains more Copper +202.7%
Contains more Zinc +39.5%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
3
:
6
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 Vitamin K +34.4%
Contains more Folate +67.3%
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 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
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 Vitamin K +34.4%
Contains more Folate +67.3%

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
63
Flax
Mineral Summary Score
122
Bran
181
Flax

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
110%
Flax
Carbohydrates
66%
Bran
29%
Flax
Fats
32%
Bran
195%
Flax

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Flax
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 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.

All nutrients comparison - raw data values

Nutrient Bran Flax Opinion
Calories 246 534 Flax
Protein 17.3 18.29 Flax
Fats 7.03 42.16 Flax
Vitamin C 0 0.6 Flax
Carbs 66.22 28.88 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 5.73 Flax
Calcium 58 255 Flax
Potassium 566 813 Flax
Magnesium 235 392 Flax
Sugar 1.45 1.55 Bran
Fiber 15.4 27.3 Flax
Copper 0.403 1.22 Flax
Zinc 3.11 4.34 Flax
Starch
Phosphorus 734 642 Bran
Sodium 4 30 Bran
Vitamin A 0 0
Vitamin E 1.01 0.31 Bran
Vitamin D 0 0
Vitamin B1 1.17 1.644 Flax
Vitamin B2 0.22 0.161 Bran
Vitamin B3 0.934 3.08 Flax
Vitamin B5 1.494 0.985 Bran
Vitamin B6 0.165 0.473 Flax
Vitamin B12 0 0
Vitamin K 3.2 4.3 Flax
Folate 52 87 Flax
Trans Fat
Saturated Fat 1.328 3.663 Bran
Monounsaturated Fat 2.376 7.527 Flax
Polyunsaturated fat 2.766 28.73 Flax
Tryptophan 0.335 0.297 Bran
Threonine 0.502 0.766 Flax
Isoleucine 0.668 0.896 Flax
Leucine 1.374 1.235 Bran
Lysine 0.76 0.862 Flax
Methionine 0.335 0.37 Flax
Phenylalanine 0.908 0.957 Flax
Valine 0.964 1.072 Flax
Histidine 0.41 0.472 Flax
Fructose 0 Flax

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. 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.