Chia seeds vs. Bran raw — In-Depth Nutrition Comparison
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How are chia seeds and bran raw different?
- Chia seeds are higher in fiber, copper, calcium, vitamin B3, iron, magnesium, selenium, and phosphorus; however, bran raw is richer in manganese and vitamin B1.
- Daily need coverage for manganese for bran raw is 126% higher.
- Chia seeds contain 11 times more calcium than bran raw. While chia seeds contain 631mg of calcium, bran raw contains only 58mg.
- Chia seeds have a lower glycemic index (15) than bran raw (56).
Seeds, chia seeds, dried and Oat bran, raw are the varieties used in this article.
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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 more MagnesiumMagnesium | +42.6% |
| Contains more CalciumCalcium | +987.9% |
| Contains more IronIron | +42.7% |
| Contains more CopperCopper | +129.3% |
| Contains more ZincZinc | +47.3% |
| Contains more PhosphorusPhosphorus | +17.2% |
| Contains more SeleniumSelenium | +22.1% |
| Contains more PotassiumPotassium | +39.1% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +106.8% |
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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +845.4% |
| Contains more Vitamin EVitamin E | +102% |
| Contains more Vitamin B1Vitamin B1 | +88.7% |
| Contains more Vitamin B2Vitamin B2 | +29.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
| Contains more FatsFats | +337.3% |
| Contains more OtherOther | +65.5% |
| Contains more CarbsCarbs | +57.2% |
| Contains more WaterWater | +12.9% |
~equal in
Protein
~17.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
Saturated fat:
Sat. Fat
1.328 g
Monounsaturated fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
| Contains more Poly. FatPolyunsaturated fat | +755.6% |
| Contains less Sat. FatSaturated fat | -60.1% |
~equal in
Monounsaturated fat
~2.376g
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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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 23.665g | 2.766g | 139% |
| Manganese | 2.723mg | 5.63mg | 126% |
| Fiber | 34.4g | 15.4g | 76% |
| Copper | 0.924mg | 0.403mg | 58% |
| Calcium | 631mg | 58mg | 57% |
| Vitamin B3 | 8.83mg | 0.934mg | 49% |
| Vitamin B1 | 0.62mg | 1.17mg | 46% |
| Fats | 30.74g | 7.03g | 36% |
| Vitamin B5 | 1.494mg | 30% | |
| Iron | 7.72mg | 5.41mg | 29% |
| Magnesium | 335mg | 235mg | 24% |
| Selenium | 55.2µg | 45.2µg | 18% |
| Phosphorus | 860mg | 734mg | 18% |
| Vitamin B6 | 0.165mg | 13% | |
| Zinc | 4.58mg | 3.11mg | 13% |
| Calories | 486kcal | 246kcal | 12% |
| Saturated fat | 3.33g | 1.328g | 9% |
| Carbs | 42.12g | 66.22g | 8% |
| Choline | 32.2mg | 6% | |
| Potassium | 407mg | 566mg | 5% |
| Vitamin B2 | 0.17mg | 0.22mg | 4% |
| Vitamin E | 0.5mg | 1.01mg | 3% |
| Vitamin K | 3.2µg | 3% | |
| Vitamin C | 1.6mg | 0mg | 2% |
| Protein | 16.54g | 17.3g | 2% |
| Folate | 49µg | 52µg | 1% |
| Sodium | 16mg | 4mg | 1% |
| Net carbs | 7.72g | 50.82g | N/A |
| Sugar | 1.45g | N/A | |
| Trans fat | 0.14g | N/A | |
| Monounsaturated fat | 2.309g | 2.376g | 0% |
| Tryptophan | 0.436mg | 0.335mg | 0% |
| Threonine | 0.709mg | 0.502mg | 0% |
| Isoleucine | 0.801mg | 0.668mg | 0% |
| Leucine | 1.371mg | 1.374mg | 0% |
| Lysine | 0.97mg | 0.76mg | 0% |
| Methionine | 0.588mg | 0.335mg | 0% |
| Phenylalanine | 1.016mg | 0.908mg | 0% |
| Valine | 0.95mg | 0.964mg | 0% |
| Histidine | 0.531mg | 0.41mg | 0% |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
32%
44%
Minerals Daily Need Coverage Score
221%
195%
Comparison summary
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 2.002g)
Which food is richer in vitamins?
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)