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.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+987.9%
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Iron
+42.7%
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Magnesium
+42.6%
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Phosphorus
+17.2%
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Zinc
+47.3%
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Copper
+129.3%
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Selenium
+22.1%
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Potassium
+39.1%
Contains
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Sodium
-75%
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Manganese
+106.8%
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Calcium
+987.9%
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Iron
+42.7%
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Magnesium
+42.6%
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Phosphorus
+17.2%
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Zinc
+47.3%
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Copper
+129.3%
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Selenium
+22.1%
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Potassium
+39.1%
Contains
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Sodium
-75%
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Manganese
+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.
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B3
+845.4%
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Vitamin E
+102%
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Vitamin B1
+88.7%
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Vitamin B2
+29.4%
Equal in Folate - 52
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B3
+845.4%
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Vitamin E
+102%
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Vitamin B1
+88.7%
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Vitamin B2
+29.4%
Equal in Folate - 52
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+337.3%
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Other
+65.5%
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Carbs
+57.2%
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Water
+12.9%
Equal in Protein - 17.3
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Fats
+337.3%
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Other
+65.5%
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Carbs
+57.2%
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Water
+12.9%
Equal in Protein - 17.3
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+755.6%
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Saturated Fat
-60.1%
Equal in Monounsaturated Fat - 2.376
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Polyunsaturated fat
+755.6%
Contains
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Saturated Fat
-60.1%
Equal in Monounsaturated Fat - 2.376
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 | |
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Opinion |
| Net carbs | 7.72g | 50.82g |
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| Protein | 16.54g | 17.3g |
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| Fats | 30.74g | 7.03g |
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| Carbs | 42.12g | 66.22g |
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| Calories | 486kcal | 246kcal |
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| Sugar | 1.45g |
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| Fiber | 34.4g | 15.4g |
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| Calcium | 631mg | 58mg |
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| Iron | 7.72mg | 5.41mg |
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| Magnesium | 335mg | 235mg |
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| Phosphorus | 860mg | 734mg |
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| Potassium | 407mg | 566mg |
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| Sodium | 16mg | 4mg |
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| Zinc | 4.58mg | 3.11mg |
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| Copper | 0.924mg | 0.403mg |
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| Manganese | 2.723mg | 5.63mg |
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| Selenium | 55.2µg | 45.2µg |
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| Vitamin A | 54IU | 0IU |
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| Vitamin E | 0.5mg | 1.01mg |
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| Vitamin C | 1.6mg | 0mg |
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| Vitamin B1 | 0.62mg | 1.17mg |
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| Vitamin B2 | 0.17mg | 0.22mg |
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| Vitamin B3 | 8.83mg | 0.934mg |
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| Vitamin B5 | 1.494mg |
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| Vitamin B6 | 0.165mg |
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| Folate | 49µg | 52µg |
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| Vitamin K | 3.2µg |
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| Tryptophan | 0.436mg | 0.335mg |
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| Threonine | 0.709mg | 0.502mg |
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| Isoleucine | 0.801mg | 0.668mg |
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| Leucine | 1.371mg | 1.374mg |
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| Lysine | 0.97mg | 0.76mg |
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| Methionine | 0.588mg | 0.335mg |
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| Phenylalanine | 1.016mg | 0.908mg |
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| Valine | 0.95mg | 0.964mg |
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| Histidine | 0.531mg | 0.41mg |
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| Trans Fat | 0.14g |
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| Saturated Fat | 3.33g | 1.328g |
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| Monounsaturated Fat | 2.309g | 2.376g |
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| Polyunsaturated fat | 23.665g | 2.766g |
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| Omega-6 - Linoleic acid | 5.835g |
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| Omega-3 - ALA | 17.83g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
35%
46%
Minerals Daily Need Coverage Score
221%
195%
Comparison summary
Which food is lower in Sugar?
Seed is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Seed is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Seed is relatively richer in minerals
Which food contains less Sodium?
Bran contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Bran is lower in Saturated Fat (difference - 2.002g)
Which food is richer in vitamins?
Bran 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?
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The foods are relatively equal in price ($)