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Bran vs Sunflower seed - In-Depth Nutrition Comparison

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How are Bran and Sunflower seed different?

  • Bran is higher in Manganese, and Fiber, however Sunflower seed is richer in Vitamin E , Copper, Vitamin B6, Vitamin B3, Folate, Vitamin B1, Magnesium, and Zinc.
  • Daily need coverage for Vitamin E from Sunflower seed is 228% higher.
  • Bran contains 3 times more Manganese than Sunflower seed. While Bran contains 5.63mg of Manganese, Sunflower seed contains only 1.95mg.

Oat bran, raw and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Bran vs Sunflower seed 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
Contains more Phosphorus +11.2%
Contains less Sodium -55.6%
Contains more Calcium +34.5%
Contains more Magnesium +38.3%
Contains more Potassium +14%
Contains more Zinc +60.8%
Contains more Copper +346.7%
Equal in Iron - 5.25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Phosphorus +11.2%
Contains less Sodium -55.6%
Contains more Calcium +34.5%
Contains more Magnesium +38.3%
Contains more Potassium +14%
Contains more Zinc +60.8%
Contains more Copper +346.7%
Equal in Iron - 5.25

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
2
:
Contains more Vitamin B5 +32.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +3382.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.5%
Contains more Vitamin B2 +61.4%
Contains more Vitamin B3 +792.4%
Contains more Vitamin B6 +715.2%
Contains more Folate +336.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin B5 +32.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +3382.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.5%
Contains more Vitamin B2 +61.4%
Contains more Vitamin B3 +792.4%
Contains more Vitamin B6 +715.2%
Contains more Folate +336.5%

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 Sunflower seed
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bran Sunflower seed Opinion
Net carbs 50.82g 11.4g Bran
Protein 17.3g 20.78g Sunflower seed
Fats 7.03g 51.46g Sunflower seed
Carbs 66.22g 20g Bran
Calories 246kcal 584kcal Sunflower seed
Starch g g
Fructose g g
Sugar 1.45g 2.62g Bran
Fiber 15.4g 8.6g Bran
Calcium 58mg 78mg Sunflower seed
Iron 5.41mg 5.25mg Bran
Magnesium 235mg 325mg Sunflower seed
Phosphorus 734mg 660mg Bran
Potassium 566mg 645mg Sunflower seed
Sodium 4mg 9mg Bran
Zinc 3.11mg 5mg Sunflower seed
Copper 0.403mg 1.8mg Sunflower seed
Vitamin A 0IU 50IU Sunflower seed
Vitamin E 1.01mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 1.17mg 1.48mg Sunflower seed
Vitamin B2 0.22mg 0.355mg Sunflower seed
Vitamin B3 0.934mg 8.335mg Sunflower seed
Vitamin B5 1.494mg 1.13mg Bran
Vitamin B6 0.165mg 1.345mg Sunflower seed
Folate 52µg 227µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 0µg Bran
Tryptophan 0.335mg 0.348mg Sunflower seed
Threonine 0.502mg 0.928mg Sunflower seed
Isoleucine 0.668mg 1.139mg Sunflower seed
Leucine 1.374mg 1.659mg Sunflower seed
Lysine 0.76mg 0.937mg Sunflower seed
Methionine 0.335mg 0.494mg Sunflower seed
Phenylalanine 0.908mg 1.169mg Sunflower seed
Valine 0.964mg 1.315mg Sunflower seed
Histidine 0.41mg 0.632mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 1.328g 4.455g Bran
Monounsaturated Fat 2.376g 18.528g Sunflower seed
Polyunsaturated fat 2.766g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
156
Sunflower seed
Mineral Summary Score
122
Bran
191
Sunflower seed

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
125%
Sunflower seed
Carbohydrates
66%
Bran
20%
Sunflower seed
Fats
32%
Bran
238%
Sunflower seed

Comparison summary

Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 36)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 1.17g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 3.127g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seed - 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.