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  6. Bran vs. Sunflower seeds

Bran vs. Sunflower seeds — In-Depth Nutrition Comparison

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Significant differences between bran and sunflower seeds

  • The amount of copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, folate, iron, vitamin B3, and manganese in sunflower seeds is higher than in bran.
  • Sunflower seeds cover your daily copper needs 193% more than bran.
  • Bran has a higher glycemic index. The glycemic index of bran is 56, while the glycemic index of sunflower seeds is 20.

Specific food types used in this comparison are Oat bran, cooked and Seeds, sunflower seed kernels, dried.

Infographic

Bran vs Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains less SodiumSodium -88.9%
Contains more MagnesiumMagnesium +712.5%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +601.1%
Contains more IronIron +496.6%
Contains more CopperCopper +2627.3%
Contains more ZincZinc +843.4%
Contains more PhosphorusPhosphorus +454.6%
Contains more ManganeseManganese +102.3%
Contains more SeleniumSelenium +588.3%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +825%
Contains more Vitamin B2Vitamin B2 +944.1%
Contains more Vitamin B3Vitamin B3 +5688.2%
Contains more Vitamin B5Vitamin B5 +420.7%
Contains more Vitamin B6Vitamin B6 +5280%
Contains more FolateFolate +3683.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Bran Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.066mg 1.8mg 193%
Polyunsaturated fat 0.339g 23.137g 152%
Vitamin B1 0.16mg 1.48mg 110%
Vitamin B6 0.025mg 1.345mg 102%
Selenium 7.7µg 53µg 82%
Fats 0.86g 51.46g 78%
Phosphorus 119mg 660mg 77%
Magnesium 40mg 325mg 68%
Folate 6µg 227µg 55%
Iron 0.88mg 5.25mg 55%
Vitamin B3 0.144mg 8.335mg 51%
Monounsaturated fat 0.291g 18.528g 46%
Manganese 0.964mg 1.95mg 43%
Zinc 0.53mg 5mg 41%
Protein 3.21g 20.78g 35%
Calories 40kcal 584kcal 27%
Vitamin B2 0.034mg 0.355mg 25%
Fiber 2.6g 8.6g 24%
Saturated fat 0.163g 4.455g 20%
Vitamin B5 0.217mg 1.13mg 18%
Potassium 92mg 645mg 16%
Choline 55.1mg 10%
Calcium 10mg 78mg 7%
Carbs 11.44g 20g 3%
Vitamin C 0mg 1.4mg 2%
Net carbs 8.84g 11.4g N/A
Sugar 2.62g N/A
Sodium 1mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.057mg 0.348mg 0%
Threonine 0.086mg 0.928mg 0%
Isoleucine 0.114mg 1.139mg 0%
Leucine 0.235mg 1.659mg 0%
Lysine 0.13mg 0.937mg 0%
Methionine 0.057mg 0.494mg 0%
Phenylalanine 0.155mg 1.169mg 0%
Valine 0.165mg 1.315mg 0%
Histidine 0.07mg 0.632mg 0%
Omega-3 - EPA 0.014g 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1675.9%
Contains more ProteinProtein +547.4%
Contains more FatsFats +5883.7%
Contains more CarbsCarbs +74.8%
Contains more OtherOther +518.4%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +6267%
Contains more Poly. FatPolyunsaturated fat +6725.1%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.