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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.

Infographic

Pumpkin seed vs Bran 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Calcium - 58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
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%
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 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%
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%
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%

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Bran Opinion
Net carbs 35.35g 50.82g Bran
Protein 18.55g 17.3g Pumpkin seed
Fats 19.4g 7.03g Pumpkin seed
Carbs 53.75g 66.22g Bran
Calories 446kcal 246kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g 1.45g Pumpkin seed
Fiber 18.4g 15.4g Pumpkin seed
Calcium 55mg 58mg Bran
Iron 3.31mg 5.41mg Bran
Magnesium 262mg 235mg Pumpkin seed
Phosphorus 92mg 734mg Bran
Potassium 919mg 566mg Pumpkin seed
Sodium 18mg 4mg Bran
Zinc 10.3mg 3.11mg Pumpkin seed
Copper 0.69mg 0.403mg Pumpkin seed
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 1.17mg Bran
Vitamin B2 0.052mg 0.22mg Bran
Vitamin B3 0.286mg 0.934mg Bran
Vitamin B5 0.056mg 1.494mg Bran
Vitamin B6 0.037mg 0.165mg Bran
Folate 9µg 52µg Bran
Vitamin B12 0µg 0µg
Vitamin K µg 3.2µg Bran
Tryptophan 0.326mg 0.335mg Bran
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
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.67g 1.328g Bran
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
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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.

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.