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  6. Sunflower seeds vs. Bran raw

Sunflower seeds vs. Bran raw — In-Depth Nutrition Comparison

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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 from 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.

Seeds, sunflower seed kernels, dried and Oat bran, raw are the varieties used in this article.

Infographic

Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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 +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%
~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 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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 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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 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
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated Fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 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 +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.
Sunflower seeds Bran raw
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seeds Bran raw Opinion
Calories 584kcal 246kcal Sunflower seeds
Protein 20.78g 17.3g Sunflower seeds
Fats 51.46g 7.03g Sunflower seeds
Vitamin C 1.4mg 0mg Sunflower seeds
Net carbs 11.4g 50.82g Bran raw
Carbs 20g 66.22g Bran raw
Magnesium 325mg 235mg Sunflower seeds
Calcium 78mg 58mg Sunflower seeds
Potassium 645mg 566mg Sunflower seeds
Iron 5.25mg 5.41mg Bran raw
Sugar 2.62g 1.45g Bran raw
Fiber 8.6g 15.4g Bran raw
Copper 1.8mg 0.403mg Sunflower seeds
Zinc 5mg 3.11mg Sunflower seeds
Phosphorus 660mg 734mg Bran raw
Sodium 9mg 4mg Bran raw
Vitamin A 50IU 0IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg 1.01mg Sunflower seeds
Manganese 1.95mg 5.63mg Bran raw
Selenium 53µg 45.2µg Sunflower seeds
Vitamin B1 1.48mg 1.17mg Sunflower seeds
Vitamin B2 0.355mg 0.22mg Sunflower seeds
Vitamin B3 8.335mg 0.934mg Sunflower seeds
Vitamin B5 1.13mg 1.494mg Bran raw
Vitamin B6 1.345mg 0.165mg Sunflower seeds
Vitamin K 0µg 3.2µg Bran raw
Folate 227µg 52µg Sunflower seeds
Choline 55.1mg 32.2mg Sunflower seeds
Saturated Fat 4.455g 1.328g Bran raw
Monounsaturated Fat 18.528g 2.376g Sunflower seeds
Polyunsaturated fat 23.137g 2.766g Sunflower seeds
Tryptophan 0.348mg 0.335mg Sunflower seeds
Threonine 0.928mg 0.502mg Sunflower seeds
Isoleucine 1.139mg 0.668mg Sunflower seeds
Leucine 1.659mg 1.374mg Sunflower seeds
Lysine 0.937mg 0.76mg Sunflower seeds
Methionine 0.494mg 0.335mg Sunflower seeds
Phenylalanine 1.169mg 0.908mg Sunflower seeds
Valine 1.315mg 0.964mg Sunflower seeds
Histidine 0.632mg 0.41mg Sunflower seeds
Omega-3 - EPA 0.014g 0g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Sunflower seeds
44%
Bran raw
Minerals Daily Need Coverage Score
207%
Sunflower seeds
195%
Bran raw

Comparison summary

Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 36)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 1.17g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 3.127g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.