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Cumin vs. Bran — In-Depth Nutrition Comparison

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How are cumin and bran different?

  • Cumin is higher than bran in iron, manganese, calcium, copper, magnesium, phosphorus, potassium, vitamin B1, zinc, and fiber.
  • Cumin covers your daily need for iron, 819% more than bran.
  • Cumin contains 93 times more calcium than bran. Cumin contains 931mg of calcium, while bran contains 10mg.
  • Bran has a higher glycemic index (56) than cumin (0).

Spices, cumin seed and Oat bran, cooked types were used in this article.

Infographic

Cumin 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.
Cumin
Cumin
8
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%
Bran
Bran
2
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 +815%
Contains more CalciumCalcium +9210%
Contains more PotassiumPotassium +1843.5%
Contains more IronIron +7440.9%
Contains more CopperCopper +1213.6%
Contains more ZincZinc +805.7%
Contains more PhosphorusPhosphorus +319.3%
Contains more ManganeseManganese +245.7%
Contains less SodiumSodium -99.4%
Contains more SeleniumSelenium +48.1%

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
9
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%
Bran
Bran
1
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% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +292.5%
Contains more Vitamin B2Vitamin B2 +861.8%
Contains more Vitamin B3Vitamin B3 +3079.9%
Contains more Vitamin B6Vitamin B6 +1640%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cumin Bran DV% diff.
Iron 66.36mg 0.88mg 819%
Manganese 3.333mg 0.964mg 103%
Calcium 931mg 10mg 92%
Copper 0.867mg 0.066mg 89%
Magnesium 366mg 40mg 78%
Phosphorus 499mg 119mg 54%
Potassium 1788mg 92mg 50%
Zinc 4.8mg 0.53mg 39%
Vitamin B1 0.628mg 0.16mg 39%
Monounsaturated fat 14.04g 0.291g 34%
Fats 22.27g 0.86g 33%
Fiber 10.5g 2.6g 32%
Vitamin B6 0.435mg 0.025mg 32%
Protein 17.81g 3.21g 29%
Vitamin B3 4.579mg 0.144mg 28%
Vitamin B2 0.327mg 0.034mg 23%
Vitamin E 3.33mg 22%
Polyunsaturated fat 3.279g 0.339g 20%
Calories 375kcal 40kcal 17%
Carbs 44.24g 11.44g 11%
Vitamin C 7.7mg 0mg 9%
Sodium 168mg 1mg 7%
Vitamin A 64µg 0µg 7%
Saturated fat 1.535g 0.163g 6%
Selenium 5.2µg 7.7µg 5%
Vitamin K 5.4µg 5%
Vitamin B5 0.217mg 4%
Choline 24.7mg 4%
Folate 10µg 6µg 1%
Protein per 100 calories 4.7g 8g N/A
Calories per 10 g protein 211kcal 125kcal N/A
Weight per 100 calories 27g 250g N/A
Unsaturated / Saturated Fat ratio 11 3.9 N/A
Net carbs 33.74g 8.84g N/A
Sugar 2.25g N/A
Tryptophan 0.057mg 0%
Threonine 0.086mg 0%
Isoleucine 0.114mg 0%
Leucine 0.235mg 0%
Lysine 0.13mg 0%
Methionine 0.057mg 0%
Phenylalanine 0.155mg 0%
Valine 0.165mg 0%
Histidine 0.07mg 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
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 +454.8%
Contains more FatsFats +2489.5%
Contains more CarbsCarbs +286.7%
Contains more OtherOther +1455.1%
Contains more WaterWater +942.2%

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
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 +4724.7%
Contains more Poly. FatPolyunsaturated fat +867.3%
Contains less Sat. FatSaturated fat -89.4%

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