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  6. Pumpkin seeds vs. Bran

Pumpkin seeds vs. Bran — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and bran?

  • Pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, and potassium, yet bran is higher in manganese and vitamin B1.
  • Pumpkin seeds' daily need coverage for zinc is 89% more.
  • Pumpkin seeds have 23 times more saturated fat than bran. While pumpkin seeds have 3.67g of saturated fat, bran has only 0.163g.

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

Infographic

Pumpkin seeds vs Bran 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Bran
Bran
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +555%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +898.9%
Contains more IronIron +276.1%
Contains more CopperCopper +945.5%
Contains more ZincZinc +1843.4%
Contains more PhosphorusPhosphorus +29.3%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +94.4%

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%
Bran
Bran
2
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +52.9%
Contains more Vitamin B3Vitamin B3 +98.6%
Contains more Vitamin B6Vitamin B6 +48%
Contains more FolateFolate +50%
Contains more Vitamin B1Vitamin B1 +370.6%
Contains more Vitamin B5Vitamin B5 +287.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Bran DV% diff.
Zinc 10.3mg 0.53mg 89%
Copper 0.69mg 0.066mg 69%
Fiber 18.4g 2.6g 63%
Polyunsaturated fat 8.844g 0.339g 57%
Magnesium 262mg 40mg 53%
Protein 18.55g 3.21g 31%
Iron 3.31mg 0.88mg 30%
Fats 19.4g 0.86g 29%
Potassium 919mg 92mg 24%
Calories 446kcal 40kcal 20%
Manganese 0.496mg 0.964mg 20%
Saturated fat 3.67g 0.163g 16%
Monounsaturated fat 6.032g 0.291g 14%
Carbs 53.75g 11.44g 14%
Selenium 7.7µg 14%
Vitamin B1 0.034mg 0.16mg 11%
Calcium 55mg 10mg 5%
Phosphorus 92mg 119mg 4%
Vitamin B5 0.056mg 0.217mg 3%
Sodium 18mg 1mg 1%
Vitamin B2 0.052mg 0.034mg 1%
Vitamin B3 0.286mg 0.144mg 1%
Vitamin B6 0.037mg 0.025mg 1%
Folate 9µg 6µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 8.84g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0.057mg 0%
Threonine 0.683mg 0.086mg 0%
Isoleucine 0.956mg 0.114mg 0%
Leucine 1.572mg 0.235mg 0%
Lysine 1.386mg 0.13mg 0%
Methionine 0.417mg 0.057mg 0%
Phenylalanine 0.924mg 0.155mg 0%
Valine 1.491mg 0.165mg 0%
Histidine 0.515mg 0.07mg 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
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +477.9%
Contains more FatsFats +2155.8%
Contains more CarbsCarbs +369.8%
Contains more OtherOther +675.5%
Contains more WaterWater +1766.7%

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
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +1972.9%
Contains more Poly. FatPolyunsaturated fat +2508.8%
Contains less Sat. FatSaturated fat -95.6%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.