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Sunflower seed vs Bran - In-Depth Nutrition Comparison

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How are Sunflower seed and Bran different?

  • Sunflower seed is higher in Vitamin E , Copper, Vitamin B6, Vitamin B3, Folate, Vitamin B1, Magnesium, and Zinc, however Bran is richer in Manganese, and Fiber.
  • Daily need coverage for Vitamin E from Sunflower seed is 228% higher.
  • Sunflower seed contains 9 times more Vitamin B3 than Bran. While Sunflower seed contains 8.335mg of Vitamin B3, Bran contains only 0.934mg.

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

Infographic

Sunflower seed vs Bran 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +34.5%
Contains more Magnesium +38.3%
Contains more Potassium +14%
Contains more Zinc +60.8%
Contains more Copper +346.7%
Contains more Phosphorus +11.2%
Contains less Sodium -55.6%
Equal in Iron - 5.41
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Calcium +34.5%
Contains more Magnesium +38.3%
Contains more Potassium +14%
Contains more Zinc +60.8%
Contains more Copper +346.7%
Contains more Phosphorus +11.2%
Contains less Sodium -55.6%
Equal in Iron - 5.41

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Bran
Contains more Vitamin A +∞%
Contains more Vitamin E +3382.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.5%
Contains more Vitamin B2 +61.4%
Contains more Vitamin B3 +792.4%
Contains more Vitamin B6 +715.2%
Contains more Folate +336.5%
Contains more Vitamin B5 +32.2%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin E +3382.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +26.5%
Contains more Vitamin B2 +61.4%
Contains more Vitamin B3 +792.4%
Contains more Vitamin B6 +715.2%
Contains more Folate +336.5%
Contains more Vitamin B5 +32.2%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Bran
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 seed Bran Opinion
Net carbs 11.4g 50.82g Bran
Protein 20.78g 17.3g Sunflower seed
Fats 51.46g 7.03g Sunflower seed
Carbs 20g 66.22g Bran
Calories 584kcal 246kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g 1.45g Bran
Fiber 8.6g 15.4g Bran
Calcium 78mg 58mg Sunflower seed
Iron 5.25mg 5.41mg Bran
Magnesium 325mg 235mg Sunflower seed
Phosphorus 660mg 734mg Bran
Potassium 645mg 566mg Sunflower seed
Sodium 9mg 4mg Bran
Zinc 5mg 3.11mg Sunflower seed
Copper 1.8mg 0.403mg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin E 35.17mg 1.01mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 1.17mg Sunflower seed
Vitamin B2 0.355mg 0.22mg Sunflower seed
Vitamin B3 8.335mg 0.934mg Sunflower seed
Vitamin B5 1.13mg 1.494mg Bran
Vitamin B6 1.345mg 0.165mg Sunflower seed
Folate 227µg 52µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 3.2µg Bran
Tryptophan 0.348mg 0.335mg Sunflower seed
Threonine 0.928mg 0.502mg Sunflower seed
Isoleucine 1.139mg 0.668mg Sunflower seed
Leucine 1.659mg 1.374mg Sunflower seed
Lysine 0.937mg 0.76mg Sunflower seed
Methionine 0.494mg 0.335mg Sunflower seed
Phenylalanine 1.169mg 0.908mg Sunflower seed
Valine 1.315mg 0.964mg Sunflower seed
Histidine 0.632mg 0.41mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 4.455g 1.328g Bran
Monounsaturated Fat 18.528g 2.376g Sunflower seed
Polyunsaturated fat 23.137g 2.766g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
46
Bran
Mineral Summary Score
191
Sunflower seed
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
104%
Bran
Carbohydrates
20%
Sunflower seed
66%
Bran
Fats
238%
Sunflower seed
32%
Bran

Comparison summary

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

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Bran - 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.