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Pumpkin seed vs Bran - In-Depth Nutrition Comparison

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What are the main differences between Pumpkin seed and Bran?

  • Pumpkin seed is richer in Zinc, Copper, and Fiber, yet Bran is richer in Manganese, Vitamin B1, Phosphorus, Vitamin B5, Iron, and Vitamin B2.
  • Bran's daily need coverage for Manganese is 223% higher.
  • Pumpkin seed has 3 times more Zinc than Bran. Pumpkin seed has 10.3mg of Zinc, while Bran has 3.11mg.
  • Bran contains less Saturated Fat.

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

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Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Bran
Contains more Potassium +62.4%
Contains more Magnesium +11.5%
Contains more Copper +71.2%
Contains more Zinc +231.2%
Contains more Iron +63.4%
Contains more Phosphorus +697.8%
Contains less Sodium -77.8%
Equal in Calcium - 58
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Potassium +62.4%
Contains more Magnesium +11.5%
Contains more Copper +71.2%
Contains more Zinc +231.2%
Contains more Iron +63.4%
Contains more Phosphorus +697.8%
Contains less Sodium -77.8%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Bran
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
46
Bran
Mineral Summary Score
120
Pumpkin seed
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
104%
Bran
Carbohydrates
54%
Pumpkin seed
66%
Bran
Fats
90%
Pumpkin seed
32%
Bran

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Bran
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Bran Opinion
Calories 446 246 Pumpkin seed
Protein 18.55 17.3 Pumpkin seed
Fats 19.4 7.03 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 5.41 Bran
Calcium 55 58 Bran
Potassium 919 566 Pumpkin seed
Magnesium 262 235 Pumpkin seed
Sugar 1.45 Pumpkin seed
Fiber 18.4 15.4 Pumpkin seed
Copper 0.69 0.403 Pumpkin seed
Zinc 10.3 3.11 Pumpkin seed
Starch
Phosphorus 92 734 Bran
Sodium 18 4 Bran
Vitamin A 62 0 Pumpkin seed
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.034 1.17 Bran
Vitamin B2 0.052 0.22 Bran
Vitamin B3 0.286 0.934 Bran
Vitamin B5 0.056 1.494 Bran
Vitamin B6 0.037 0.165 Bran
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folate 9 52 Bran
Trans Fat
Saturated Fat 3.67 1.328 Bran
Monounsaturated Fat 6.032 2.376 Pumpkin seed
Polyunsaturated fat 8.844 2.766 Pumpkin seed
Tryptophan 0.326 0.335 Bran
Threonine 0.683 0.502 Pumpkin seed
Isoleucine 0.956 0.668 Pumpkin seed
Leucine 1.572 1.374 Pumpkin seed
Lysine 1.386 0.76 Pumpkin seed
Methionine 0.417 0.335 Pumpkin seed
Phenylalanine 0.924 0.908 Pumpkin seed
Valine 1.491 0.964 Pumpkin seed
Histidine 0.515 0.41 Pumpkin seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 - 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.