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Seed vs. Bran — In-Depth Nutrition Comparison

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Significant differences between Seed and Bran

  • The amount of Fiber, Phosphorus, Copper, Selenium, Iron, Manganese, Magnesium, Calcium, Vitamin B3, and Vitamin B1 in Seed is higher than in Bran.
  • Seed covers your daily Fiber needs 127% more than Bran.
  • Bran has 63 times less Calcium than Seed. Seed has 631mg of Calcium, while Bran has 10mg.

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

Infographic

Seed 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.
Seed
9
:
1
Bran
Contains more Calcium +6210%
Contains more Iron +777.3%
Contains more Magnesium +737.5%
Contains more Phosphorus +622.7%
Contains more Potassium +342.4%
Contains more Zinc +764.2%
Contains more Copper +1300%
Contains more Manganese +182.5%
Contains more Selenium +616.9%
Contains less Sodium -93.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +6210%
Contains more Iron +777.3%
Contains more Magnesium +737.5%
Contains more Phosphorus +622.7%
Contains more Potassium +342.4%
Contains more Zinc +764.2%
Contains more Copper +1300%
Contains more Manganese +182.5%
Contains more Selenium +616.9%
Contains less Sodium -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.
Seed
7
:
3
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +287.5%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +6031.9%
Contains more Folate +716.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +287.5%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +6031.9%
Contains more Folate +716.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
4
:
1
Bran
Contains more Protein +415.3%
Contains more Fats +3474.4%
Contains more Carbs +268.2%
Contains more Other +879.6%
Contains more Water +1348.3%
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
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +415.3%
Contains more Fats +3474.4%
Contains more Carbs +268.2%
Contains more Other +879.6%
Contains more Water +1348.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
2
:
1
Bran
Contains more Monounsaturated Fat +693.5%
Contains more Polyunsaturated fat +6880.8%
Contains less Saturated Fat -95.1%
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +693.5%
Contains more Polyunsaturated fat +6880.8%
Contains less Saturated Fat -95.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Bran
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Seed Bran Opinion
Net carbs 7.72g 8.84g Bran
Protein 16.54g 3.21g Seed
Fats 30.74g 0.86g Seed
Carbs 42.12g 11.44g Seed
Calories 486kcal 40kcal Seed
Fiber 34.4g 2.6g Seed
Calcium 631mg 10mg Seed
Iron 7.72mg 0.88mg Seed
Magnesium 335mg 40mg Seed
Phosphorus 860mg 119mg Seed
Potassium 407mg 92mg Seed
Sodium 16mg 1mg Bran
Zinc 4.58mg 0.53mg Seed
Copper 0.924mg 0.066mg Seed
Manganese 2.723mg 0.964mg Seed
Selenium 55.2µg 7.7µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.16mg Seed
Vitamin B2 0.17mg 0.034mg Seed
Vitamin B3 8.83mg 0.144mg Seed
Vitamin B5 0.217mg Bran
Vitamin B6 0.025mg Bran
Folate 49µg 6µg Seed
Tryptophan 0.436mg 0.057mg Seed
Threonine 0.709mg 0.086mg Seed
Isoleucine 0.801mg 0.114mg Seed
Leucine 1.371mg 0.235mg Seed
Lysine 0.97mg 0.13mg Seed
Methionine 0.588mg 0.057mg Seed
Phenylalanine 1.016mg 0.155mg Seed
Valine 0.95mg 0.165mg Seed
Histidine 0.531mg 0.07mg Seed
Trans Fat 0.14g Bran
Saturated Fat 3.33g 0.163g Bran
Monounsaturated Fat 2.309g 0.291g Seed
Polyunsaturated fat 23.665g 0.339g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Seed
6%
Bran
Minerals Daily Need Coverage Score
221%
Seed
33%
Bran

Comparison summary

Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Seed
Seed is relatively richer in vitamins
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 3.167g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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/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.