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
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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.
| 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% |
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.
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
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
Saturated Fat:
Sat. Fat
3.67 g
Monounsaturated Fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 446kcal | 246kcal |
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| Protein | 18.55g | 17.3g |
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| Fats | 19.4g | 7.03g |
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| Vitamin C | 0.3mg | 0mg |
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| Net carbs | 35.35g | 50.82g |
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| Carbs | 53.75g | 66.22g |
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| Magnesium | 262mg | 235mg |
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| Calcium | 55mg | 58mg |
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| Potassium | 919mg | 566mg |
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| Iron | 3.31mg | 5.41mg |
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| Sugar | 1.45g |
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| Fiber | 18.4g | 15.4g |
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| Copper | 0.69mg | 0.403mg |
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| Zinc | 10.3mg | 3.11mg |
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| Phosphorus | 92mg | 734mg |
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| Sodium | 18mg | 4mg |
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| Vitamin A | 62IU | 0IU |
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| Vitamin A | 3µg | 0µg |
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| Vitamin E | 1.01mg |
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| Manganese | 0.496mg | 5.63mg |
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| Selenium | 45.2µg |
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| Vitamin B1 | 0.034mg | 1.17mg |
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| Vitamin B2 | 0.052mg | 0.22mg |
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| Vitamin B3 | 0.286mg | 0.934mg |
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| Vitamin B5 | 0.056mg | 1.494mg |
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| Vitamin B6 | 0.037mg | 0.165mg |
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| Vitamin K | 3.2µg |
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| Folate | 9µg | 52µg |
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| Choline | 32.2mg |
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| Saturated Fat | 3.67g | 1.328g |
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| Monounsaturated Fat | 6.032g | 2.376g |
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| Polyunsaturated fat | 8.844g | 2.766g |
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| Tryptophan | 0.326mg | 0.335mg |
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| Threonine | 0.683mg | 0.502mg |
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| Isoleucine | 0.956mg | 0.668mg |
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| Leucine | 1.572mg | 1.374mg |
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| Lysine | 1.386mg | 0.76mg |
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| Methionine | 0.417mg | 0.335mg |
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| Phenylalanine | 0.924mg | 0.908mg |
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| Valine | 1.491mg | 0.964mg |
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| Histidine | 0.515mg | 0.41mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
44%
Minerals Daily Need Coverage Score
103%
195%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Bran raw is lower in Saturated Fat (difference - 2.342g)
Which food is lower in glycemic index?
Bran raw is lower in glycemic index (difference - 56)
Which food is cheaper?
Bran raw is cheaper (difference - $2.2)
Which food is richer in vitamins?
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.