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  6. Sunflower seeds vs. Bran

Sunflower seeds vs. Bran — In-Depth Nutrition Comparison

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Significant differences between sunflower seeds and bran

  • The amount of copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, folate, iron, vitamin B3, and manganese in sunflower seeds is higher than in bran.
  • Sunflower seeds cover your daily copper needs 193% more than bran.
  • Bran has 58 times less vitamin B3 than sunflower seeds. Sunflower seeds have 8.335mg of vitamin B3, while bran has 0.144mg.
  • Bran has a higher glycemic index. The glycemic index of bran is 56, while the glycemic index of sunflower seeds is 20.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dried and Oat bran, cooked.

Infographic

Sunflower seeds vs Bran 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%
Bran
Bran
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +712.5%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +601.1%
Contains more IronIron +496.6%
Contains more CopperCopper +2627.3%
Contains more ZincZinc +843.4%
Contains more PhosphorusPhosphorus +454.6%
Contains more ManganeseManganese +102.3%
Contains more SeleniumSelenium +588.3%
Contains less SodiumSodium -88.9%

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%
Bran
Bran
0
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +825%
Contains more Vitamin B2Vitamin B2 +944.1%
Contains more Vitamin B3Vitamin B3 +5688.2%
Contains more Vitamin B5Vitamin B5 +420.7%
Contains more Vitamin B6Vitamin B6 +5280%
Contains more FolateFolate +3683.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Bran DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.066mg 193%
Polyunsaturated fat 23.137g 0.339g 152%
Vitamin B1 1.48mg 0.16mg 110%
Vitamin B6 1.345mg 0.025mg 102%
Selenium 53µg 7.7µg 82%
Fats 51.46g 0.86g 78%
Phosphorus 660mg 119mg 77%
Magnesium 325mg 40mg 68%
Folate 227µg 6µg 55%
Iron 5.25mg 0.88mg 55%
Vitamin B3 8.335mg 0.144mg 51%
Monounsaturated fat 18.528g 0.291g 46%
Manganese 1.95mg 0.964mg 43%
Zinc 5mg 0.53mg 41%
Protein 20.78g 3.21g 35%
Calories 584kcal 40kcal 27%
Vitamin B2 0.355mg 0.034mg 25%
Fiber 8.6g 2.6g 24%
Saturated fat 4.455g 0.163g 20%
Vitamin B5 1.13mg 0.217mg 18%
Potassium 645mg 92mg 16%
Choline 55.1mg 10%
Calcium 78mg 10mg 7%
Carbs 20g 11.44g 3%
Vitamin C 1.4mg 0mg 2%
Net carbs 11.4g 8.84g N/A
Sugar 2.62g N/A
Sodium 9mg 1mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0.057mg 0%
Threonine 0.928mg 0.086mg 0%
Isoleucine 1.139mg 0.114mg 0%
Leucine 1.659mg 0.235mg 0%
Lysine 0.937mg 0.13mg 0%
Methionine 0.494mg 0.057mg 0%
Phenylalanine 1.169mg 0.155mg 0%
Valine 1.315mg 0.165mg 0%
Histidine 0.632mg 0.07mg 0%
Omega-3 - EPA 0.014g 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
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +547.4%
Contains more FatsFats +5883.7%
Contains more CarbsCarbs +74.8%
Contains more OtherOther +518.4%
Contains more WaterWater +1675.9%

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
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +6267%
Contains more Poly. FatPolyunsaturated fat +6725.1%
Contains less Sat. FatSaturated fat -96.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.