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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 has more manganese, selenium, and phosphorus.
  • Bran raw covers your daily need for 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 ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Bran raw DV% diff.
Polyunsaturated fat 28.73g 2.766g 173%
Manganese 2.482mg 5.63mg 137%
Copper 1.22mg 0.403mg 91%
Fats 42.16g 7.03g 54%
Fiber 27.3g 15.4g 48%
Vitamin B1 1.644mg 1.17mg 40%
Magnesium 392mg 235mg 37%
Selenium 25.4µg 45.2µg 36%
Vitamin B6 0.473mg 0.165mg 24%
Calcium 255mg 58mg 20%
Calories 534kcal 246kcal 14%
Vitamin B3 3.08mg 0.934mg 13%
Phosphorus 642mg 734mg 13%
Monounsaturated fat 7.527g 2.376g 13%
Carbs 28.88g 66.22g 12%
Saturated fat 3.663g 1.328g 11%
Zinc 4.34mg 3.11mg 11%
Vitamin B5 0.985mg 1.494mg 10%
Folate 87µg 52µg 9%
Choline 78.7mg 32.2mg 8%
Potassium 813mg 566mg 7%
Vitamin B2 0.161mg 0.22mg 5%
Vitamin E 0.31mg 1.01mg 5%
Iron 5.73mg 5.41mg 4%
Protein 18.29g 17.3g 2%
Vitamin K 4.3µg 3.2µg 1%
Sodium 30mg 4mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 50.82g N/A
Sugar 1.55g 1.45g N/A
Tryptophan 0.297mg 0.335mg 0%
Threonine 0.766mg 0.502mg 0%
Isoleucine 0.896mg 0.668mg 0%
Leucine 1.235mg 1.374mg 0%
Lysine 0.862mg 0.76mg 0%
Methionine 0.37mg 0.335mg 0%
Phenylalanine 0.957mg 0.908mg 0%
Valine 1.072mg 0.964mg 0%
Histidine 0.472mg 0.41mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

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%

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.