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  6. Poppy seed vs. Bran raw

Poppy seed vs. Bran raw — In-Depth Nutrition Comparison

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What are the main differences between poppy seed and bran raw?

  • Poppy seed is richer in calcium, copper, iron, manganese, zinc, magnesium, and phosphorus, yet bran raw is richer in selenium, vitamin B1, and vitamin B5.
  • Poppy seed's daily need coverage for calcium is 138% higher.
  • Poppy seed has 4 times more copper than bran raw. Poppy seed has 1.627mg of copper, while bran raw has 0.403mg.
  • Poppy seed has a lower glycemic index than bran raw.

We used Spices, poppy seed and Oat bran, raw types in this comparison.

Infographic

Poppy seed vs Bran raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +47.7%
Contains more CalciumCalcium +2379.3%
Contains more PotassiumPotassium +27%
Contains more IronIron +80.4%
Contains more CopperCopper +303.7%
Contains more ZincZinc +154%
Contains more PhosphorusPhosphorus +18.5%
Contains more ManganeseManganese +19.1%
Contains less SodiumSodium -84.6%
Contains more SeleniumSelenium +234.8%

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.
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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +75.2%
Contains more Vitamin B6Vitamin B6 +49.7%
Contains more FolateFolate +57.7%
Contains more Vitamin B1Vitamin B1 +37%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B5Vitamin B5 +361.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +265.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.934mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poppy seed Bran raw DV% diff.
Polyunsaturated fat 28.569g 2.766g 172%
Calcium 1438mg 58mg 138%
Copper 1.627mg 0.403mg 136%
Selenium 13.5µg 45.2µg 58%
Iron 9.76mg 5.41mg 54%
Fats 41.56g 7.03g 53%
Manganese 6.707mg 5.63mg 47%
Zinc 7.9mg 3.11mg 44%
Magnesium 347mg 235mg 27%
Vitamin B1 0.854mg 1.17mg 26%
Vitamin B5 0.324mg 1.494mg 23%
Phosphorus 870mg 734mg 19%
Fiber 19.5g 15.4g 16%
Calories 525kcal 246kcal 14%
Saturated fat 4.517g 1.328g 14%
Carbs 28.13g 66.22g 13%
Monounsaturated fat 5.982g 2.376g 9%
Vitamin B2 0.1mg 0.22mg 9%
Folate 82µg 52µg 8%
Vitamin B6 0.247mg 0.165mg 6%
Vitamin E 1.77mg 1.01mg 5%
Potassium 719mg 566mg 5%
Choline 8.8mg 32.2mg 4%
Vitamin K 0µg 3.2µg 3%
Sodium 26mg 4mg 1%
Vitamin C 1mg 0mg 1%
Protein 17.99g 17.3g 1%
Net carbs 8.63g 50.82g N/A
Sugar 2.99g 1.45g N/A
Vitamin B3 0.896mg 0.934mg 0%
Tryptophan 0.184mg 0.335mg 0%
Threonine 0.686mg 0.502mg 0%
Isoleucine 0.819mg 0.668mg 0%
Leucine 1.321mg 1.374mg 0%
Lysine 0.952mg 0.76mg 0%
Methionine 0.502mg 0.335mg 0%
Phenylalanine 0.758mg 0.908mg 0%
Valine 1.095mg 0.964mg 0%
Histidine 0.471mg 0.41mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
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
Contains more FatsFats +491.2%
Contains more OtherOther +119.7%
Contains more CarbsCarbs +135.4%
Contains more WaterWater +10.1%
~equal in Protein ~17.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +151.8%
Contains more Poly. FatPolyunsaturated fat +932.9%
Contains less Sat. FatSaturated fat -70.6%

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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.