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  6. Flax seeds vs. Bran raw

Flax seeds vs. Bran raw — In-Depth Nutrition Comparison

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Summary of differences between Flax seeds and Bran raw

  • Flax seeds have more Copper, Fiber, Vitamin B1, Magnesium, Vitamin B6, Calcium, and Vitamin B3, while Bran raw have more Manganese, Selenium, and Phosphorus.
  • Bran raw covers your daily need of Manganese 137% more than Flax seeds.
  • Flax seeds contain 4 times more Calcium than Bran raw. While Flax seeds contain 255mg of Calcium, Bran raw contains only 58mg.

These are the specific foods used in this comparison Seeds, flaxseed and Oat bran, raw.

Infographic

Flax seeds vs Bran raw 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +66.8%
Contains more CalciumCalcium +339.7%
Contains more PotassiumPotassium +43.6%
Contains more CopperCopper +202.7%
Contains more ZincZinc +39.5%
Contains more PhosphorusPhosphorus +14.3%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +126.8%
Contains more SeleniumSelenium +78%
~equal in Iron ~5.41mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +40.5%
Contains more Vitamin B3Vitamin B3 +229.8%
Contains more Vitamin B6Vitamin B6 +186.7%
Contains more Vitamin KVitamin K +34.4%
Contains more FolateFolate +67.3%
Contains more CholineCholine +144.4%
Contains more Vitamin EVitamin E +225.8%
Contains more Vitamin B2Vitamin B2 +36.6%
Contains more Vitamin B5Vitamin B5 +51.7%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more FatsFats +499.7%
Contains more OtherOther +27.9%
Contains more CarbsCarbs +129.3%
~equal in Protein ~17.3g
~equal in Water ~6.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
21% 37% 43%
Saturated Fat: Sat. Fat 1.328 g
Monounsaturated Fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated Fat +216.8%
Contains more Poly. FatPolyunsaturated fat +938.7%
Contains less Sat. FatSaturated Fat -63.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Bran raw Opinion
Calories 534kcal 246kcal Flax seeds
Protein 18.29g 17.3g Flax seeds
Fats 42.16g 7.03g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 50.82g Bran raw
Carbs 28.88g 66.22g Bran raw
Magnesium 392mg 235mg Flax seeds
Calcium 255mg 58mg Flax seeds
Potassium 813mg 566mg Flax seeds
Iron 5.73mg 5.41mg Flax seeds
Sugar 1.55g 1.45g Bran raw
Fiber 27.3g 15.4g Flax seeds
Copper 1.22mg 0.403mg Flax seeds
Zinc 4.34mg 3.11mg Flax seeds
Phosphorus 642mg 734mg Bran raw
Sodium 30mg 4mg Bran raw
Vitamin E 0.31mg 1.01mg Bran raw
Manganese 2.482mg 5.63mg Bran raw
Selenium 25.4µg 45.2µg Bran raw
Vitamin B1 1.644mg 1.17mg Flax seeds
Vitamin B2 0.161mg 0.22mg Bran raw
Vitamin B3 3.08mg 0.934mg Flax seeds
Vitamin B5 0.985mg 1.494mg Bran raw
Vitamin B6 0.473mg 0.165mg Flax seeds
Vitamin K 4.3µg 3.2µg Flax seeds
Folate 87µg 52µg Flax seeds
Choline 78.7mg 32.2mg Flax seeds
Saturated Fat 3.663g 1.328g Bran raw
Monounsaturated Fat 7.527g 2.376g Flax seeds
Polyunsaturated fat 28.73g 2.766g Flax seeds
Tryptophan 0.297mg 0.335mg Bran raw
Threonine 0.766mg 0.502mg Flax seeds
Isoleucine 0.896mg 0.668mg Flax seeds
Leucine 1.235mg 1.374mg Bran raw
Lysine 0.862mg 0.76mg Flax seeds
Methionine 0.37mg 0.335mg Flax seeds
Phenylalanine 0.957mg 0.908mg Flax seeds
Valine 1.072mg 0.964mg Flax seeds
Histidine 0.472mg 0.41mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
62%
Flax seeds
44%
Bran raw
Minerals Daily Need Coverage Score
191%
Flax seeds
195%
Bran raw

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 2.335g)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 56)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Bran raw - 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.