Pumpkin seed vs. Bran — In-Depth Nutrition Comparison
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What are the differences between Pumpkin seed and Bran?
- Pumpkin seed is higher in Zinc, Copper, Fiber, Magnesium, Iron, and Potassium, yet Bran is higher in Manganese, and Vitamin B1.
- Pumpkin seed's daily need coverage for Zinc is 89% more.
- Pumpkin seed has 23 times more Saturated Fat than Bran. While Pumpkin seed has 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
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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
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Calcium
+450%
Contains
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Iron
+276.1%
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Magnesium
+555%
Contains
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Potassium
+898.9%
Contains
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Zinc
+1843.4%
Contains
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Copper
+945.5%
Contains
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Phosphorus
+29.3%
Contains
less
Sodium
-94.4%
Contains
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Manganese
+94.4%
Contains
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Calcium
+450%
Contains
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Iron
+276.1%
Contains
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Magnesium
+555%
Contains
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Potassium
+898.9%
Contains
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Zinc
+1843.4%
Contains
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Copper
+945.5%
Contains
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Phosphorus
+29.3%
Contains
less
Sodium
-94.4%
Contains
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Manganese
+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.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
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Vitamin B2
+52.9%
Contains
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Vitamin B3
+98.6%
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Vitamin B6
+48%
Contains
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Folate
+50%
Contains
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Vitamin B1
+370.6%
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Vitamin B5
+287.5%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+52.9%
Contains
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Vitamin B3
+98.6%
Contains
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Vitamin B6
+48%
Contains
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Folate
+50%
Contains
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Vitamin B1
+370.6%
Contains
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Vitamin B5
+287.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+477.9%
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Fats
+2155.8%
Contains
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Carbs
+369.8%
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Other
+675.5%
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Water
+1766.7%
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
3.21 g
Fats:
0.86 g
Carbs:
11.44 g
Water:
84 g
Other:
0.49 g
Contains
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Protein
+477.9%
Contains
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Fats
+2155.8%
Contains
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Carbs
+369.8%
Contains
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Other
+675.5%
Contains
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Water
+1766.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1972.9%
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Polyunsaturated fat
+2508.8%
Contains
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Saturated Fat
-95.6%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
0.163 g
Monounsaturated Fat:
0.291 g
Polyunsaturated fat:
0.339 g
Contains
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Monounsaturated Fat
+1972.9%
Contains
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Polyunsaturated fat
+2508.8%
Contains
less
Saturated Fat
-95.6%
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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| Rich in minerals |
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| Rich in vitamins |
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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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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 35.35g | 8.84g |
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| Protein | 18.55g | 3.21g |
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| Fats | 19.4g | 0.86g |
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| Carbs | 53.75g | 11.44g |
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| Calories | 446kcal | 40kcal |
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| Fiber | 18.4g | 2.6g |
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| Calcium | 55mg | 10mg |
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| Iron | 3.31mg | 0.88mg |
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| Magnesium | 262mg | 40mg |
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| Phosphorus | 92mg | 119mg |
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| Potassium | 919mg | 92mg |
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| Sodium | 18mg | 1mg |
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| Zinc | 10.3mg | 0.53mg |
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| Copper | 0.69mg | 0.066mg |
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| Manganese | 0.496mg | 0.964mg |
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| Selenium | 7.7µg |
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| Vitamin A | 62IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin C | 0.3mg | 0mg |
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| Vitamin B1 | 0.034mg | 0.16mg |
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| Vitamin B2 | 0.052mg | 0.034mg |
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| Vitamin B3 | 0.286mg | 0.144mg |
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| Vitamin B5 | 0.056mg | 0.217mg |
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| Vitamin B6 | 0.037mg | 0.025mg |
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| Folate | 9µg | 6µg |
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| Tryptophan | 0.326mg | 0.057mg |
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| Threonine | 0.683mg | 0.086mg |
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| Isoleucine | 0.956mg | 0.114mg |
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| Leucine | 1.572mg | 0.235mg |
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| Lysine | 1.386mg | 0.13mg |
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| Methionine | 0.417mg | 0.057mg |
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| Phenylalanine | 0.924mg | 0.155mg |
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| Valine | 1.491mg | 0.165mg |
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| Histidine | 0.515mg | 0.07mg |
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| Saturated Fat | 3.67g | 0.163g |
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| Monounsaturated Fat | 6.032g | 0.291g |
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| Polyunsaturated fat | 8.844g | 0.339g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
6%
Minerals Daily Need Coverage Score
103%
33%
Comparison summary
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seed is relatively richer in vitamins
Which food contains less Sodium?
Bran contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Bran is lower in Saturated Fat (difference - 3.507g)
Which food is lower in glycemic index?
Bran is lower in glycemic index (difference - 56)
Which food is cheaper?
Bran is cheaper (difference - $2.2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)