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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 are higher in fiber, copper, calcium, vitamin B3, fats, iron, magnesium, and selenium; 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.

Infographic

Chia seeds vs Bran raw infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
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%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~52µg

All nutrients comparison - raw data values

Nutrient Chia seeds Bran raw DV% diff.
Omega-3 (ALA) 17.83g 1114%
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%
Omega-6 (Linoleic acid) 5.835g 34%
Vitamin B5 1.494mg 30%
Iron 7.72mg 5.41mg 29%
Magnesium 335mg 235mg 24%
Phosphorus 860mg 734mg 18%
Selenium 55.2µg 45.2µg 18%
Zinc 4.58mg 3.11mg 13%
Vitamin B6 0.165mg 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%
Protein 16.54g 17.3g 2%
Vitamin C 1.6mg 0mg 2%
Sodium 16mg 4mg 1%
Folate 49µg 52µg 1%
Protein per 100 calories 3.4g 7g N/A
Calories per 10 g protein 294kcal 142kcal N/A
Weight per 100 calories 21g 41g N/A
Unsaturated / Saturated Fat ratio 7.8 3.9 N/A
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%

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 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

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.