Flax vs. Bran — In-Depth Nutrition Comparison
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The main differences between Flax and Bran
- Bran contains less Copper, Vitamin B1, Fiber, Magnesium, Phosphorus, Manganese, Iron, Zinc, Vitamin B6, and Selenium than Flax.
- Daily need coverage for Copper from Flax is 128% higher.
- Bran has 19 times less Vitamin B6 than Flax. Flax has 0.473mg of Vitamin B6, while Bran has 0.025mg.
Food types used in this article are Seeds, flaxseed and Oat bran, cooked.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+2450%
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Iron
+551.1%
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Magnesium
+880%
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Phosphorus
+439.5%
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Potassium
+783.7%
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Zinc
+718.9%
Contains
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Copper
+1748.5%
Contains
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Manganese
+157.5%
Contains
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Selenium
+229.9%
Contains
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Sodium
-96.7%
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Calcium
+2450%
Contains
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Iron
+551.1%
Contains
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Magnesium
+880%
Contains
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Phosphorus
+439.5%
Contains
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Potassium
+783.7%
Contains
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Zinc
+718.9%
Contains
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Copper
+1748.5%
Contains
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Manganese
+157.5%
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Selenium
+229.9%
Contains
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Sodium
-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.
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Vitamin C
+∞%
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Vitamin B1
+927.5%
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Vitamin B2
+373.5%
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Vitamin B3
+2038.9%
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Vitamin B5
+353.9%
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Vitamin B6
+1792%
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Folate
+1350%
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Vitamin C
+∞%
Contains
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Vitamin B1
+927.5%
Contains
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Vitamin B2
+373.5%
Contains
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Vitamin B3
+2038.9%
Contains
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Vitamin B5
+353.9%
Contains
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Vitamin B6
+1792%
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Folate
+1350%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+469.8%
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Fats
+4802.3%
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Carbs
+152.4%
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Other
+657.1%
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Water
+1106.9%
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Protein
+469.8%
Contains
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Fats
+4802.3%
Contains
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Carbs
+152.4%
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Other
+657.1%
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Water
+1106.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+2486.6%
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Polyunsaturated fat
+8374.9%
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Saturated Fat
-95.6%
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Monounsaturated Fat
+2486.6%
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Polyunsaturated fat
+8374.9%
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Saturated Fat
-95.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.58g | 8.84g |
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| Protein | 18.29g | 3.21g |
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| Fats | 42.16g | 0.86g |
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| Carbs | 28.88g | 11.44g |
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| Calories | 534kcal | 40kcal |
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| Sugar | 1.55g |
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| Fiber | 27.3g | 2.6g |
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| Calcium | 255mg | 10mg |
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| Iron | 5.73mg | 0.88mg |
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| Magnesium | 392mg | 40mg |
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| Phosphorus | 642mg | 119mg |
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| Potassium | 813mg | 92mg |
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| Sodium | 30mg | 1mg |
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| Zinc | 4.34mg | 0.53mg |
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| Copper | 1.22mg | 0.066mg |
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| Manganese | 2.482mg | 0.964mg |
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| Selenium | 25.4µg | 7.7µg |
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| Vitamin E | 0.31mg |
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| Vitamin C | 0.6mg | 0mg |
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| Vitamin B1 | 1.644mg | 0.16mg |
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| Vitamin B2 | 0.161mg | 0.034mg |
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| Vitamin B3 | 3.08mg | 0.144mg |
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| Vitamin B5 | 0.985mg | 0.217mg |
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| Vitamin B6 | 0.473mg | 0.025mg |
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| Folate | 87µg | 6µg |
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| Vitamin K | 4.3µg |
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| Tryptophan | 0.297mg | 0.057mg |
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| Threonine | 0.766mg | 0.086mg |
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| Isoleucine | 0.896mg | 0.114mg |
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| Leucine | 1.235mg | 0.235mg |
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| Lysine | 0.862mg | 0.13mg |
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| Methionine | 0.37mg | 0.057mg |
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| Phenylalanine | 0.957mg | 0.155mg |
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| Valine | 1.072mg | 0.165mg |
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| Histidine | 0.472mg | 0.07mg |
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| Saturated Fat | 3.663g | 0.163g |
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| Monounsaturated Fat | 7.527g | 0.291g |
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| Polyunsaturated fat | 28.73g | 0.339g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
6%
Minerals Daily Need Coverage Score
191%
33%
Comparison summary
Which food is richer in minerals?
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax is relatively richer in vitamins
Which food is lower in Sugar?
Bran is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Bran contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Bran is lower in Saturated Fat (difference - 3.5g)
Which food is lower in glycemic index?
Bran is lower in glycemic index (difference - 56)
Which food is cheaper?
Bran is cheaper (difference - $3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)