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Bran vs. Flax seeds — In-Depth Nutrition Comparison

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The main differences between bran and flax seeds

  • Bran contains less copper, vitamin B1, fiber, magnesium, phosphorus, manganese, iron, zinc, vitamin B6, and selenium than flax seeds.
  • Daily need coverage for copper for flax seeds is 128% higher.

Food types used in this article are Oat bran, cooked and Seeds, flaxseed.

Infographic

Bran vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -96.7%
Contains more MagnesiumMagnesium +880%
Contains more CalciumCalcium +2450%
Contains more PotassiumPotassium +783.7%
Contains more IronIron +551.1%
Contains more CopperCopper +1748.5%
Contains more ZincZinc +718.9%
Contains more PhosphorusPhosphorus +439.5%
Contains more ManganeseManganese +157.5%
Contains more SeleniumSelenium +229.9%

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
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 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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +927.5%
Contains more Vitamin B2Vitamin B2 +373.5%
Contains more Vitamin B3Vitamin B3 +2038.9%
Contains more Vitamin B5Vitamin B5 +353.9%
Contains more Vitamin B6Vitamin B6 +1792%
Contains more FolateFolate +1350%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Flax seeds DV% diff.
Polyunsaturated fat 0.339g 28.73g 189%
Copper 0.066mg 1.22mg 128%
Vitamin B1 0.16mg 1.644mg 124%
Fiber 2.6g 27.3g 99%
Magnesium 40mg 392mg 84%
Phosphorus 119mg 642mg 75%
Manganese 0.964mg 2.482mg 66%
Fats 0.86g 42.16g 64%
Iron 0.88mg 5.73mg 61%
Zinc 0.53mg 4.34mg 35%
Vitamin B6 0.025mg 0.473mg 34%
Selenium 7.7µg 25.4µg 32%
Protein 3.21g 18.29g 30%
Calories 40kcal 534kcal 25%
Calcium 10mg 255mg 25%
Potassium 92mg 813mg 21%
Folate 6µg 87µg 20%
Monounsaturated fat 0.291g 7.527g 18%
Vitamin B3 0.144mg 3.08mg 18%
Saturated fat 0.163g 3.663g 16%
Vitamin B5 0.217mg 0.985mg 15%
Choline 78.7mg 14%
Vitamin B2 0.034mg 0.161mg 10%
Carbs 11.44g 28.88g 6%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Sodium 1mg 30mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 8.84g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.057mg 0.297mg 0%
Threonine 0.086mg 0.766mg 0%
Isoleucine 0.114mg 0.896mg 0%
Leucine 0.235mg 1.235mg 0%
Lysine 0.13mg 0.862mg 0%
Methionine 0.057mg 0.37mg 0%
Phenylalanine 0.155mg 0.957mg 0%
Valine 0.165mg 1.072mg 0%
Histidine 0.07mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
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 WaterWater +1106.9%
Contains more ProteinProtein +469.8%
Contains more FatsFats +4802.3%
Contains more CarbsCarbs +152.4%
Contains more OtherOther +657.1%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +2486.6%
Contains more Poly. FatPolyunsaturated fat +8374.9%

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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. Flax seeds - 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.