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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.

Infographic

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 Calcium +987.9%
Contains more Iron +42.7%
Contains more Magnesium +42.6%
Contains more Phosphorus +17.2%
Contains more Zinc +47.3%
Contains more Copper +129.3%
Contains more Potassium +39.1%
Contains less Sodium -75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Calcium +987.9%
Contains more Iron +42.7%
Contains more Magnesium +42.6%
Contains more Phosphorus +17.2%
Contains more Zinc +47.3%
Contains more Copper +129.3%
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 A +∞%
Contains more Vitamin C +∞%
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 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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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

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

All nutrients comparison - raw data values

Nutrient Seed Bran Opinion
Net carbs 7.72g 50.82g Bran
Protein 16.54g 17.3g Bran
Fats 30.74g 7.03g Seed
Carbs 42.12g 66.22g Bran
Calories 486kcal 246kcal Seed
Starch g g
Fructose g g
Sugar g 1.45g Seed
Fiber 34.4g 15.4g Seed
Calcium 631mg 58mg Seed
Iron 7.72mg 5.41mg Seed
Magnesium 335mg 235mg Seed
Phosphorus 860mg 734mg Seed
Potassium 407mg 566mg Bran
Sodium 16mg 4mg Bran
Zinc 4.58mg 3.11mg Seed
Copper 0.924mg 0.403mg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 1.01mg Bran
Vitamin D IU 0IU Bran
Vitamin D µg 0µg Bran
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 1.17mg Bran
Vitamin B2 0.17mg 0.22mg Bran
Vitamin B3 8.83mg 0.934mg Seed
Vitamin B5 mg 1.494mg Bran
Vitamin B6 mg 0.165mg Bran
Folate 49µg 52µg Bran
Vitamin B12 0µg 0µg
Vitamin K µg 3.2µg Bran
Tryptophan 0.436mg 0.335mg Seed
Threonine 0.709mg 0.502mg Seed
Isoleucine 0.801mg 0.668mg Seed
Leucine 1.371mg 1.374mg Bran
Lysine 0.97mg 0.76mg Seed
Methionine 0.588mg 0.335mg Seed
Phenylalanine 1.016mg 0.908mg Seed
Valine 0.95mg 0.964mg Bran
Histidine 0.531mg 0.41mg Seed
Cholesterol 0mg 0mg
Trans Fat 0.14g g Bran
Saturated Fat 3.33g 1.328g Bran
Monounsaturated Fat 2.309g 2.376g Bran
Polyunsaturated fat 23.665g 2.766g 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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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

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 ($)

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.