Sunflower seeds vs. Bran raw — In-Depth Nutrition Comparison
Compare
How are sunflower seeds and bran raw different?
- Sunflower seeds are higher in vitamin E, copper, vitamin B6, vitamin B3, folate, vitamin B1, magnesium, and zinc; however, bran raw is richer in manganese and fiber.
- Daily need coverage for vitamin E for sunflower seeds is 228% higher.
- Sunflower seeds contain 9 times more vitamin B3 than bran raw. While sunflower seeds contain 8.335mg of vitamin B3, bran raw contains only 0.934mg.
- Sunflower seeds have a lower glycemic index (20) than bran raw (56).
Seeds, sunflower seed kernels, dried and Oat bran, raw are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +38.3% |
| Contains more CalciumCalcium | +34.5% |
| Contains more PotassiumPotassium | +14% |
| Contains more CopperCopper | +346.7% |
| Contains more ZincZinc | +60.8% |
| Contains more SeleniumSelenium | +17.3% |
| Contains more PhosphorusPhosphorus | +11.2% |
| Contains less SodiumSodium | -55.6% |
| Contains more ManganeseManganese | +188.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3382.2% |
| Contains more Vitamin B1Vitamin B1 | +26.5% |
| Contains more Vitamin B2Vitamin B2 | +61.4% |
| Contains more Vitamin B3Vitamin B3 | +792.4% |
| Contains more Vitamin B6Vitamin B6 | +715.2% |
| Contains more FolateFolate | +336.5% |
| Contains more CholineCholine | +71.1% |
| Contains more Vitamin B5Vitamin B5 | +32.2% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
| Contains more ProteinProtein | +20.1% |
| Contains more FatsFats | +632% |
| Contains more CarbsCarbs | +231.1% |
| Contains more WaterWater | +38.5% |
~equal in
Other
~2.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
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 | +679.8% |
| Contains more Poly. FatPolyunsaturated fat | +736.5% |
| Contains less Sat. FatSaturated fat | -70.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 35.17mg | 1.01mg | 228% |
| Manganese | 1.95mg | 5.63mg | 160% |
| Copper | 1.8mg | 0.403mg | 155% |
| Polyunsaturated fat | 23.137g | 2.766g | 136% |
| Vitamin B6 | 1.345mg | 0.165mg | 91% |
| Fats | 51.46g | 7.03g | 68% |
| Vitamin B3 | 8.335mg | 0.934mg | 46% |
| Folate | 227µg | 52µg | 44% |
| Monounsaturated fat | 18.528g | 2.376g | 40% |
| Fiber | 8.6g | 15.4g | 27% |
| Vitamin B1 | 1.48mg | 1.17mg | 26% |
| Magnesium | 325mg | 235mg | 21% |
| Calories | 584kcal | 246kcal | 17% |
| Zinc | 5mg | 3.11mg | 17% |
| Carbs | 20g | 66.22g | 15% |
| Saturated fat | 4.455g | 1.328g | 14% |
| Selenium | 53µg | 45.2µg | 14% |
| Phosphorus | 660mg | 734mg | 11% |
| Vitamin B2 | 0.355mg | 0.22mg | 10% |
| Vitamin B5 | 1.13mg | 1.494mg | 7% |
| Protein | 20.78g | 17.3g | 7% |
| Choline | 55.1mg | 32.2mg | 4% |
| Vitamin K | 0µg | 3.2µg | 3% |
| Potassium | 645mg | 566mg | 2% |
| Iron | 5.25mg | 5.41mg | 2% |
| Calcium | 78mg | 58mg | 2% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Net carbs | 11.4g | 50.82g | N/A |
| Sugar | 2.62g | 1.45g | N/A |
| Sodium | 9mg | 4mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.348mg | 0.335mg | 0% |
| Threonine | 0.928mg | 0.502mg | 0% |
| Isoleucine | 1.139mg | 0.668mg | 0% |
| Leucine | 1.659mg | 1.374mg | 0% |
| Lysine | 0.937mg | 0.76mg | 0% |
| Methionine | 0.494mg | 0.335mg | 0% |
| Phenylalanine | 1.169mg | 0.908mg | 0% |
| Valine | 1.315mg | 0.964mg | 0% |
| Histidine | 0.632mg | 0.41mg | 0% |
| Omega-3 - EPA | 0.014g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
146%
44%
Minerals Daily Need Coverage Score
207%
195%
Comparison summary
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 36)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 1.17g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 3.127g)
Which food is cheaper?
Bran raw is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)