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  6. Pumpkin seed vs. Bran raw

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

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What are the main differences between Pumpkin seed and Bran raw?

  • Pumpkin seed is 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 seed has 3 times more Zinc than Bran raw. Pumpkin seed has 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 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.
Pumpkin seed
Pumpkin seed
4
:
6
Bran raw
Bran raw
Contains more Magnesium +11.5%
Contains more Potassium +62.4%
Contains more Zinc +231.2%
Contains more Copper +71.2%
Contains more Iron +63.4%
Contains more Phosphorus +697.8%
Contains less Sodium -77.8%
Contains more Manganese +1035.1%
Equal in Calcium - 58
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Magnesium +11.5%
Contains more Potassium +62.4%
Contains more Zinc +231.2%
Contains more Copper +71.2%
Contains more Iron +63.4%
Contains more Phosphorus +697.8%
Contains less Sodium -77.8%
Contains more Manganese +1035.1%
Equal in Calcium - 58

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.
Pumpkin seed
Pumpkin seed
2
:
8
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3341.2%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +226.6%
Contains more Vitamin B5 +2567.9%
Contains more Vitamin B6 +345.9%
Contains more Folate +477.8%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Bran raw
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3341.2%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +226.6%
Contains more Vitamin B5 +2567.9%
Contains more Vitamin B6 +345.9%
Contains more Folate +477.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
3
:
2
Bran raw
Bran raw
Contains more Fats +176%
Contains more Other +31%
Contains more Carbs +23.2%
Contains more Water +45.6%
Equal in Protein - 17.3
Pumpkin seed
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
Bran raw
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 Fats +176%
Contains more Other +31%
Contains more Carbs +23.2%
Contains more Water +45.6%
Equal in Protein - 17.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Bran raw
Bran raw
Contains more Monounsaturated Fat +153.9%
Contains more Polyunsaturated fat +219.7%
Contains less Saturated Fat -63.8%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains more Monounsaturated Fat +153.9%
Contains more Polyunsaturated fat +219.7%
Contains less Saturated 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.
Pumpkin seed Bran raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Bran raw Opinion
Net carbs 35.35g 50.82g Bran raw
Protein 18.55g 17.3g Pumpkin seed
Fats 19.4g 7.03g Pumpkin seed
Carbs 53.75g 66.22g Bran raw
Calories 446kcal 246kcal Pumpkin seed
Sugar 1.45g Pumpkin seed
Fiber 18.4g 15.4g Pumpkin seed
Calcium 55mg 58mg Bran raw
Iron 3.31mg 5.41mg Bran raw
Magnesium 262mg 235mg Pumpkin seed
Phosphorus 92mg 734mg Bran raw
Potassium 919mg 566mg Pumpkin seed
Sodium 18mg 4mg Bran raw
Zinc 10.3mg 3.11mg Pumpkin seed
Copper 0.69mg 0.403mg Pumpkin seed
Manganese 0.496mg 5.63mg Bran raw
Selenium 45.2µg Bran raw
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 1.01mg Bran raw
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 1.17mg Bran raw
Vitamin B2 0.052mg 0.22mg Bran raw
Vitamin B3 0.286mg 0.934mg Bran raw
Vitamin B5 0.056mg 1.494mg Bran raw
Vitamin B6 0.037mg 0.165mg Bran raw
Folate 9µg 52µg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.326mg 0.335mg Bran raw
Threonine 0.683mg 0.502mg Pumpkin seed
Isoleucine 0.956mg 0.668mg Pumpkin seed
Leucine 1.572mg 1.374mg Pumpkin seed
Lysine 1.386mg 0.76mg Pumpkin seed
Methionine 0.417mg 0.335mg Pumpkin seed
Phenylalanine 0.924mg 0.908mg Pumpkin seed
Valine 1.491mg 0.964mg Pumpkin seed
Histidine 0.515mg 0.41mg Pumpkin seed
Saturated Fat 3.67g 1.328g Bran raw
Monounsaturated Fat 6.032g 2.376g Pumpkin seed
Polyunsaturated fat 8.844g 2.766g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Pumpkin seed
46%
Bran raw
Minerals Daily Need Coverage Score
103%
Pumpkin seed
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 2.342g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 56)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.2)
Which food is richer in vitamins?
Bran raw
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?
?
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.

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 seed - 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.