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  6. Flax vs. Bran

Flax vs. Bran — In-Depth Nutrition Comparison

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Summary of differences between Flax and Bran

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

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

Infographic

Flax 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.
Flax
Flax
6
:
4
Bran
Bran
Contains more Calcium +339.7%
Contains more Magnesium +66.8%
Contains more Potassium +43.6%
Contains more Zinc +39.5%
Contains more Copper +202.7%
Contains more Phosphorus +14.3%
Contains less Sodium -86.7%
Contains more Manganese +126.8%
Contains more Selenium +78%
Equal in Iron - 5.41
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +339.7%
Contains more Magnesium +66.8%
Contains more Potassium +43.6%
Contains more Zinc +39.5%
Contains more Copper +202.7%
Contains more Phosphorus +14.3%
Contains less Sodium -86.7%
Contains more Manganese +126.8%
Contains more Selenium +78%
Equal in Iron - 5.41

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.
Flax
Flax
6
:
3
Bran
Bran
Contains more Vitamin C +∞%
Contains more Vitamin B1 +40.5%
Contains more Vitamin B3 +229.8%
Contains more Vitamin B6 +186.7%
Contains more Folate +67.3%
Contains more Vitamin K +34.4%
Contains more Vitamin E +225.8%
Contains more Vitamin B2 +36.6%
Contains more Vitamin B5 +51.7%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Bran
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 C +∞%
Contains more Vitamin B1 +40.5%
Contains more Vitamin B3 +229.8%
Contains more Vitamin B6 +186.7%
Contains more Folate +67.3%
Contains more Vitamin K +34.4%
Contains more Vitamin E +225.8%
Contains more Vitamin B2 +36.6%
Contains more Vitamin B5 +51.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Bran
Bran
Contains more Fats +499.7%
Contains more Other +27.9%
Contains more Carbs +129.3%
Equal in Protein - 17.3
Equal in Water - 6.55
Flax
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
Bran
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 Fats +499.7%
Contains more Other +27.9%
Contains more Carbs +129.3%
Equal in Protein - 17.3
Equal in Water - 6.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +216.8%
Contains more Polyunsaturated fat +938.7%
Contains less Saturated Fat -63.7%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains more Monounsaturated Fat +216.8%
Contains more Polyunsaturated fat +938.7%
Contains less Saturated 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 Bran
Rich in minerals 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
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
63%
Flax
46%
Bran
Minerals Daily Need Coverage Score
191%
Flax
195%
Bran

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 2.335g)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 56)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.