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  6. Chia seeds vs. Bran raw

Chia seeds vs. Bran raw — In-Depth Nutrition Comparison

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How are Chia seeds and Bran raw different?

  • Chia seeds is 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 from Bran raw is 126% higher.
  • Chia seeds contains 11 times more Calcium than Bran raw. While Chia seeds contains 631mg of Calcium, Bran raw contains only 58mg.

Seeds, chia seeds, dried and Oat bran, raw are the varieties used in this article.

Infographic

Chia seeds vs Bran raw 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" 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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.
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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~52µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
17% 7% 66% 7% 3%
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
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
21% 37% 43%
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.
Chia seeds Bran raw
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Bran raw Opinion
Calories 486kcal 246kcal Chia seeds
Protein 16.54g 17.3g Bran raw
Fats 30.74g 7.03g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 50.82g Bran raw
Carbs 42.12g 66.22g Bran raw
Magnesium 335mg 235mg Chia seeds
Calcium 631mg 58mg Chia seeds
Potassium 407mg 566mg Bran raw
Iron 7.72mg 5.41mg Chia seeds
Sugar 1.45g Chia seeds
Fiber 34.4g 15.4g Chia seeds
Copper 0.924mg 0.403mg Chia seeds
Zinc 4.58mg 3.11mg Chia seeds
Phosphorus 860mg 734mg Chia seeds
Sodium 16mg 4mg Bran raw
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 1.01mg Bran raw
Manganese 2.723mg 5.63mg Bran raw
Selenium 55.2µg 45.2µg Chia seeds
Vitamin B1 0.62mg 1.17mg Bran raw
Vitamin B2 0.17mg 0.22mg Bran raw
Vitamin B3 8.83mg 0.934mg Chia seeds
Vitamin B5 1.494mg Bran raw
Vitamin B6 0.165mg Bran raw
Vitamin K 3.2µg Bran raw
Folate 49µg 52µg Bran raw
Trans Fat 0.14g Bran raw
Choline 32.2mg Bran raw
Saturated Fat 3.33g 1.328g Bran raw
Monounsaturated Fat 2.309g 2.376g Bran raw
Polyunsaturated fat 23.665g 2.766g Chia seeds
Tryptophan 0.436mg 0.335mg Chia seeds
Threonine 0.709mg 0.502mg Chia seeds
Isoleucine 0.801mg 0.668mg Chia seeds
Leucine 1.371mg 1.374mg Bran raw
Lysine 0.97mg 0.76mg Chia seeds
Methionine 0.588mg 0.335mg Chia seeds
Phenylalanine 1.016mg 0.908mg Chia seeds
Valine 0.95mg 0.964mg Bran raw
Histidine 0.531mg 0.41mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Chia seeds
44%
Bran raw
Minerals Daily Need Coverage Score
221%
Chia seeds
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 2.002g)
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Bran raw - 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.