Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flax seeds
  5. Compare
  6. Flax seeds vs. Bran

Flax seeds vs. Bran — In-Depth Nutrition Comparison

Compare

The main differences between flax seeds and bran

  • Bran contains less copper, vitamin B1, fiber, magnesium, phosphorus, manganese, iron, zinc, vitamin B6, and selenium than flax seeds.
  • Daily need coverage for copper for flax seeds is 128% higher.
  • Bran has 19 times less vitamin B6 than flax seeds. Flax seeds have 0.473mg of vitamin B6, while bran has 0.025mg.

Food types used in this article are Seeds, flaxseed and Oat bran, cooked.

Infographic

Flax seeds 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.
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%
Bran
Bran
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +880%
Contains more CalciumCalcium +2450%
Contains more PotassiumPotassium +783.7%
Contains more IronIron +551.1%
Contains more CopperCopper +1748.5%
Contains more ZincZinc +718.9%
Contains more PhosphorusPhosphorus +439.5%
Contains more ManganeseManganese +157.5%
Contains more SeleniumSelenium +229.9%
Contains less SodiumSodium -96.7%

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%
Bran
Bran
0
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +927.5%
Contains more Vitamin B2Vitamin B2 +373.5%
Contains more Vitamin B3Vitamin B3 +2038.9%
Contains more Vitamin B5Vitamin B5 +353.9%
Contains more Vitamin B6Vitamin B6 +1792%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1350%
Contains more CholineCholine +∞%
~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 DV% diff.
Polyunsaturated fat 28.73g 0.339g 189%
Copper 1.22mg 0.066mg 128%
Vitamin B1 1.644mg 0.16mg 124%
Fiber 27.3g 2.6g 99%
Magnesium 392mg 40mg 84%
Phosphorus 642mg 119mg 75%
Manganese 2.482mg 0.964mg 66%
Fats 42.16g 0.86g 64%
Iron 5.73mg 0.88mg 61%
Zinc 4.34mg 0.53mg 35%
Vitamin B6 0.473mg 0.025mg 34%
Selenium 25.4µg 7.7µg 32%
Protein 18.29g 3.21g 30%
Calories 534kcal 40kcal 25%
Calcium 255mg 10mg 25%
Potassium 813mg 92mg 21%
Folate 87µg 6µg 20%
Monounsaturated fat 7.527g 0.291g 18%
Vitamin B3 3.08mg 0.144mg 18%
Saturated fat 3.663g 0.163g 16%
Vitamin B5 0.985mg 0.217mg 15%
Choline 78.7mg 14%
Vitamin B2 0.161mg 0.034mg 10%
Carbs 28.88g 11.44g 6%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Sodium 30mg 1mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 8.84g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.057mg 0%
Threonine 0.766mg 0.086mg 0%
Isoleucine 0.896mg 0.114mg 0%
Leucine 1.235mg 0.235mg 0%
Lysine 0.862mg 0.13mg 0%
Methionine 0.37mg 0.057mg 0%
Phenylalanine 0.957mg 0.155mg 0%
Valine 1.072mg 0.165mg 0%
Histidine 0.472mg 0.07mg 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
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +469.8%
Contains more FatsFats +4802.3%
Contains more CarbsCarbs +152.4%
Contains more OtherOther +657.1%
Contains more WaterWater +1106.9%

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
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +2486.6%
Contains more Poly. FatPolyunsaturated fat +8374.9%
Contains less Sat. FatSaturated fat -95.6%

People also compare

Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oats
Oats
Bran
Bran vs Oats
Oats
Bran
Bran vs Rice
Rice
Bran
Bran vs Wheat
Wheat

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 - 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.