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  6. Cumin vs. Bran raw

Cumin vs. Bran raw — In-Depth Nutrition Comparison

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What are the differences between cumin and bran raw?

  • Cumin is higher in iron, calcium, copper, potassium, magnesium, and vitamin A, yet bran raw is higher in manganese, selenium, vitamin B1, and phosphorus.
  • Cumin's daily need coverage for iron is 762% more.
  • The glycemic index of cumin is lower.

We used Spices, cumin seed and Oat bran, raw types in this article.

Infographic

Cumin 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.
Cumin
Cumin
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 261% 279% 158% 2489% 289% 131% 214% 22% 435% 28%
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 +55.7%
Contains more CalciumCalcium +1505.2%
Contains more PotassiumPotassium +215.9%
Contains more IronIron +1126.6%
Contains more CopperCopper +115.1%
Contains more ZincZinc +54.3%
Contains more PhosphorusPhosphorus +47.1%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +68.9%
Contains more SeleniumSelenium +769.2%

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.
Cumin
Cumin
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 26% 0% 21% 67% 157% 75% 86% 0% 100% 0% 14% 7.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +229.7%
Contains more Vitamin B2Vitamin B2 +48.6%
Contains more Vitamin B3Vitamin B3 +390.3%
Contains more Vitamin B6Vitamin B6 +163.6%
Contains more Vitamin KVitamin K +68.8%
Contains more Vitamin B1Vitamin B1 +86.3%
Contains more FolateFolate +420%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cumin Bran raw DV% diff.
Iron 66.36mg 5.41mg 762%
Manganese 3.333mg 5.63mg 100%
Calcium 931mg 58mg 87%
Selenium 5.2µg 45.2µg 73%
Copper 0.867mg 0.403mg 52%
Vitamin B1 0.628mg 1.17mg 45%
Potassium 1788mg 566mg 36%
Phosphorus 499mg 734mg 34%
Magnesium 366mg 235mg 31%
Vitamin B5 1.494mg 30%
Monounsaturated fat 14.04g 2.376g 29%
Fats 22.27g 7.03g 23%
Vitamin B3 4.579mg 0.934mg 23%
Vitamin B6 0.435mg 0.165mg 21%
Fiber 10.5g 15.4g 20%
Zinc 4.8mg 3.11mg 15%
Vitamin E 3.33mg 1.01mg 15%
Folate 10µg 52µg 11%
Vitamin C 7.7mg 0mg 9%
Vitamin B2 0.327mg 0.22mg 8%
Carbs 44.24g 66.22g 7%
Sodium 168mg 4mg 7%
Vitamin A 64µg 0µg 7%
Calories 375kcal 246kcal 6%
Polyunsaturated fat 3.279g 2.766g 3%
Vitamin K 5.4µg 3.2µg 2%
Protein 17.81g 17.3g 1%
Choline 24.7mg 32.2mg 1%
Saturated fat 1.535g 1.328g 1%
Protein per 100 calories 4.7g 7g N/A
Calories per 10 g protein 211kcal 142kcal N/A
Weight per 100 calories 27g 41g N/A
Unsaturated / Saturated Fat ratio 11 3.9 N/A
Net carbs 33.74g 50.82g N/A
Sugar 2.25g 1.45g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cumin
Cumin
4
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 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 FatsFats +216.8%
Contains more WaterWater +23.1%
Contains more OtherOther +162.8%
Contains more CarbsCarbs +49.7%
~equal in Protein ~17.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cumin
Cumin
2
8% 74% 17%
Saturated fat: Sat. Fat 1.535 g
Monounsaturated fat: Mono. Fat 14.04 g
Polyunsaturated fat: Poly. Fat 3.279 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 +490.9%
Contains more Poly. FatPolyunsaturated fat +18.5%
Contains less Sat. FatSaturated fat -13.5%

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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.