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Pumpkin vs. Bran raw — In-Depth Nutrition Comparison

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A recap on the differences between pumpkin and bran raw

  • Pumpkin has more vitamin A; however, bran raw is higher in manganese, phosphorus, vitamin B1, selenium, fiber, iron, magnesium, copper, and zinc.
  • Bran raw covers your daily manganese needs 239% more than pumpkin.

Food varieties used in this article are Pumpkin, raw and Oat bran, raw.

Infographic

Pumpkin vs Bran raw 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" 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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 less SodiumSodium -75%
Contains more MagnesiumMagnesium +1858.3%
Contains more CalciumCalcium +176.2%
Contains more PotassiumPotassium +66.5%
Contains more IronIron +576.3%
Contains more CopperCopper +217.3%
Contains more ZincZinc +871.9%
Contains more PhosphorusPhosphorus +1568.2%
Contains more ManganeseManganese +4404%
Contains more SeleniumSelenium +14966.7%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2240%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +55.7%
Contains more Vitamin B5Vitamin B5 +401.3%
Contains more Vitamin B6Vitamin B6 +170.5%
Contains more Vitamin KVitamin K +190.9%
Contains more FolateFolate +225%
Contains more CholineCholine +292.7%
~equal in Vitamin E ~1.01mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Bran raw DV% diff.
Manganese 0.125mg 5.63mg 239%
Phosphorus 44mg 734mg 99%
Vitamin B1 0.05mg 1.17mg 93%
Selenium 0.3µg 45.2µg 82%
Fiber 0.5g 15.4g 60%
Iron 0.8mg 5.41mg 58%
Magnesium 12mg 235mg 53%
Vitamin A 426µg 0µg 47%
Protein 1g 17.3g 33%
Copper 0.127mg 0.403mg 31%
Zinc 0.32mg 3.11mg 25%
Vitamin B5 0.298mg 1.494mg 24%
Carbs 6.5g 66.22g 20%
Polyunsaturated fat 0.005g 2.766g 18%
Calories 26kcal 246kcal 11%
Fats 0.1g 7.03g 11%
Vitamin C 9mg 0mg 10%
Folate 16µg 52µg 9%
Vitamin B2 0.11mg 0.22mg 8%
Vitamin B6 0.061mg 0.165mg 8%
Potassium 340mg 566mg 7%
Monounsaturated fat 0.013g 2.376g 6%
Saturated fat 0.052g 1.328g 6%
Choline 8.2mg 32.2mg 4%
Calcium 21mg 58mg 4%
Vitamin B3 0.6mg 0.934mg 2%
Vitamin K 1.1µg 3.2µg 2%
Net carbs 6g 50.82g N/A
Sugar 2.76g 1.45g N/A
Sodium 1mg 4mg 0%
Vitamin E 1.06mg 1.01mg 0%
Tryptophan 0.012mg 0.335mg 0%
Threonine 0.029mg 0.502mg 0%
Isoleucine 0.031mg 0.668mg 0%
Leucine 0.046mg 1.374mg 0%
Lysine 0.054mg 0.76mg 0%
Methionine 0.011mg 0.335mg 0%
Phenylalanine 0.032mg 0.908mg 0%
Valine 0.035mg 0.964mg 0%
Histidine 0.016mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 WaterWater +1298.5%
Contains more ProteinProtein +1630%
Contains more FatsFats +6930%
Contains more CarbsCarbs +918.8%
Contains more OtherOther +262.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 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 less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +18176.9%
Contains more Poly. FatPolyunsaturated fat +55220%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.