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  6. Chia seeds vs. Bran

Chia seeds vs. Bran — In-Depth Nutrition Comparison

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Significant differences between chia seeds and bran

  • The amount of fiber, phosphorus, copper, selenium, iron, manganese, magnesium, calcium, vitamin B3, and vitamin B1 in chia seeds is higher than in bran.
  • Chia seeds cover your daily fiber needs 127% more than bran.
  • Bran has 63 times less calcium than chia seeds. Chia seeds have 631mg of calcium, while bran has 10mg.
  • Bran has a higher glycemic index. The glycemic index of bran is 56, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Seeds, chia seeds, dried and Oat bran, cooked.

Infographic

Chia seeds 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" 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%
Bran
Bran
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +737.5%
Contains more CalciumCalcium +6210%
Contains more PotassiumPotassium +342.4%
Contains more IronIron +777.3%
Contains more CopperCopper +1300%
Contains more ZincZinc +764.2%
Contains more PhosphorusPhosphorus +622.7%
Contains more ManganeseManganese +182.5%
Contains more SeleniumSelenium +616.9%
Contains less SodiumSodium -93.8%

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% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Bran
Bran
2
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +287.5%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +6031.9%
Contains more FolateFolate +716.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Bran DV% diff.
Polyunsaturated fat 23.665g 0.339g 156%
Fiber 34.4g 2.6g 127%
Phosphorus 860mg 119mg 106%
Copper 0.924mg 0.066mg 95%
Iron 7.72mg 0.88mg 86%
Selenium 55.2µg 7.7µg 86%
Manganese 2.723mg 0.964mg 76%
Magnesium 335mg 40mg 70%
Calcium 631mg 10mg 62%
Vitamin B3 8.83mg 0.144mg 54%
Fats 30.74g 0.86g 46%
Vitamin B1 0.62mg 0.16mg 38%
Zinc 4.58mg 0.53mg 37%
Protein 16.54g 3.21g 27%
Calories 486kcal 40kcal 22%
Saturated fat 3.33g 0.163g 14%
Folate 49µg 6µg 11%
Vitamin B2 0.17mg 0.034mg 10%
Carbs 42.12g 11.44g 10%
Potassium 407mg 92mg 9%
Monounsaturated fat 2.309g 0.291g 5%
Vitamin B5 0.217mg 4%
Vitamin E 0.5mg 3%
Vitamin B6 0.025mg 2%
Vitamin C 1.6mg 0mg 2%
Sodium 16mg 1mg 1%
Net carbs 7.72g 8.84g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.057mg 0%
Threonine 0.709mg 0.086mg 0%
Isoleucine 0.801mg 0.114mg 0%
Leucine 1.371mg 0.235mg 0%
Lysine 0.97mg 0.13mg 0%
Methionine 0.588mg 0.057mg 0%
Phenylalanine 1.016mg 0.155mg 0%
Valine 0.95mg 0.165mg 0%
Histidine 0.531mg 0.07mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +415.3%
Contains more FatsFats +3474.4%
Contains more CarbsCarbs +268.2%
Contains more OtherOther +879.6%
Contains more WaterWater +1348.3%

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
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +693.5%
Contains more Poly. FatPolyunsaturated fat +6880.8%
Contains less Sat. FatSaturated fat -95.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.