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  6. Pumpkin seeds vs. Bran raw

Pumpkin seeds vs. Bran raw — In-Depth Nutrition Comparison

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What are the main differences between pumpkin seeds and bran raw?

  • Pumpkin seeds are richer in zinc, copper, and fiber, yet bran raw is richer in manganese, vitamin B1, phosphorus, vitamin B5, iron, and vitamin B2.
  • Bran raw's daily need coverage for manganese is 223% higher.
  • Pumpkin seeds have 3 times more zinc than bran raw. Pumpkin seeds have 10.3mg of zinc, while bran raw has 3.11mg.
  • Bran raw contains less saturated fat.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Oat bran, raw types in this comparison.

Infographic

Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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 +11.5%
Contains more PotassiumPotassium +62.4%
Contains more CopperCopper +71.2%
Contains more ZincZinc +231.2%
Contains more IronIron +63.4%
Contains more PhosphorusPhosphorus +697.8%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +1035.1%
~equal in Calcium ~58mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 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% 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 +3341.2%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B3Vitamin B3 +226.6%
Contains more Vitamin B5Vitamin B5 +2567.9%
Contains more Vitamin B6Vitamin B6 +345.9%
Contains more FolateFolate +477.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Bran raw DV% diff.
Manganese 0.496mg 5.63mg 223%
Vitamin B1 0.034mg 1.17mg 95%
Phosphorus 92mg 734mg 92%
Selenium 45.2µg 82%
Zinc 10.3mg 3.11mg 65%
Polyunsaturated fat 8.844g 2.766g 41%
Copper 0.69mg 0.403mg 32%
Vitamin B5 0.056mg 1.494mg 29%
Iron 3.31mg 5.41mg 26%
Fats 19.4g 7.03g 19%
Vitamin B2 0.052mg 0.22mg 13%
Fiber 18.4g 15.4g 12%
Saturated fat 3.67g 1.328g 11%
Folate 9µg 52µg 11%
Vitamin B6 0.037mg 0.165mg 10%
Calories 446kcal 246kcal 10%
Potassium 919mg 566mg 10%
Monounsaturated fat 6.032g 2.376g 9%
Vitamin E 1.01mg 7%
Magnesium 262mg 235mg 6%
Choline 32.2mg 6%
Vitamin B3 0.286mg 0.934mg 4%
Carbs 53.75g 66.22g 4%
Protein 18.55g 17.3g 3%
Vitamin K 3.2µg 3%
Sodium 18mg 4mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 50.82g N/A
Calcium 55mg 58mg 0%
Sugar 1.45g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0.335mg 0%
Threonine 0.683mg 0.502mg 0%
Isoleucine 0.956mg 0.668mg 0%
Leucine 1.572mg 1.374mg 0%
Lysine 1.386mg 0.76mg 0%
Methionine 0.417mg 0.335mg 0%
Phenylalanine 0.924mg 0.908mg 0%
Valine 1.491mg 0.964mg 0%
Histidine 0.515mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 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 FatsFats +176%
Contains more OtherOther +31%
Contains more CarbsCarbs +23.2%
Contains more WaterWater +45.6%
~equal in Protein ~17.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 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 +153.9%
Contains more Poly. FatPolyunsaturated fat +219.7%
Contains less Sat. FatSaturated fat -63.8%

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.