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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 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

Sunflower seeds vs Bran raw infographic
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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.
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% 1% 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

All nutrients comparison - raw data values

Nutrient Sunflower seeds Bran raw 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

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%

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.