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Seed vs Bran - In-Depth Nutrition Comparison

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How are Seed and Bran different?

  • Seed is higher in Fiber, Copper, Calcium, Vitamin B3, Iron, Magnesium, Selenium, and Phosphorus, however Bran is richer in Manganese, and Vitamin B1.
  • Daily need coverage for Manganese from Bran is 126% higher.
  • Seed contains 11 times more Calcium than Bran. While Seed contains 631mg of Calcium, Bran contains only 58mg.

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

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Seed vs Bran 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
6
:
2
Bran
Contains more Iron +42.7%
Contains more Calcium +987.9%
Contains more Magnesium +42.6%
Contains more Copper +129.3%
Contains more Zinc +47.3%
Contains more Phosphorus +17.2%
Contains more Potassium +39.1%
Contains less Sodium -75%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Iron +42.7%
Contains more Calcium +987.9%
Contains more Magnesium +42.6%
Contains more Copper +129.3%
Contains more Zinc +47.3%
Contains more Phosphorus +17.2%
Contains more Potassium +39.1%
Contains less Sodium -75%

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
Seed
3
:
8
Bran
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +845.4%
Contains more Vitamin E +102%
Contains more Vitamin B1 +88.7%
Contains more Vitamin B2 +29.4%
Equal in Folate - 52
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +845.4%
Contains more Vitamin E +102%
Contains more Vitamin B1 +88.7%
Contains more Vitamin B2 +29.4%
Equal in Folate - 52

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
35
Seed
46
Bran
Mineral Summary Score
195
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
99%
Seed
104%
Bran
Carbohydrates
42%
Seed
66%
Bran
Fats
142%
Seed
32%
Bran

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.
Seed Bran
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

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

All nutrients comparison - raw data values

Nutrient Seed Bran Opinion
Calories 486 246 Seed
Protein 16.54 17.3 Bran
Fats 30.74 7.03 Seed
Vitamin C 1.6 0 Seed
Carbs 42.12 66.22 Bran
Cholesterol 0 0
Vitamin D 0 Bran
Iron 7.72 5.41 Seed
Calcium 631 58 Seed
Potassium 407 566 Bran
Magnesium 335 235 Seed
Sugar 1.45 Seed
Fiber 34.4 15.4 Seed
Copper 0.924 0.403 Seed
Zinc 4.58 3.11 Seed
Starch
Phosphorus 860 734 Seed
Sodium 16 4 Bran
Vitamin A 54 0 Seed
Vitamin E 0.5 1.01 Bran
Vitamin D 0 Bran
Vitamin B1 0.62 1.17 Bran
Vitamin B2 0.17 0.22 Bran
Vitamin B3 8.83 0.934 Seed
Vitamin B5 1.494 Bran
Vitamin B6 0.165 Bran
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folate 49 52 Bran
Trans Fat 0.14 Bran
Saturated Fat 3.33 1.328 Bran
Monounsaturated Fat 2.309 2.376 Bran
Polyunsaturated fat 23.665 2.766 Seed
Tryptophan 0.436 0.335 Seed
Threonine 0.709 0.502 Seed
Isoleucine 0.801 0.668 Seed
Leucine 1.371 1.374 Bran
Lysine 0.97 0.76 Seed
Methionine 0.588 0.335 Seed
Phenylalanine 1.016 0.908 Seed
Valine 0.95 0.964 Bran
Histidine 0.531 0.41 Seed
Fructose

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.