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  6. Bran raw vs. Cumin

Bran raw vs. Cumin — In-Depth Nutrition Comparison

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What are the differences between bran raw and cumin?

  • Bran raw is higher in manganese, selenium, vitamin B1, and phosphorus, yet cumin is higher in iron, calcium, copper, potassium, magnesium, and vitamin A.
  • Cumin's daily need coverage for iron is 762% more.
  • Bran raw has 9 times more selenium than cumin. While bran raw has 45.2µg of selenium, cumin has only 5.2µg.
  • The glycemic index of cumin is lower.

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

Infographic

Bran raw vs Cumin 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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%
Contains more PhosphorusPhosphorus +47.1%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +68.9%
Contains more SeleniumSelenium +769.2%
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%

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 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%
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%
Contains more Vitamin B1Vitamin B1 +86.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +420%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Cumin DV% diff.
Iron 5.41mg 66.36mg 762%
Manganese 5.63mg 3.333mg 100%
Calcium 58mg 931mg 87%
Selenium 45.2µg 5.2µg 73%
Copper 0.403mg 0.867mg 52%
Vitamin B1 1.17mg 0.628mg 45%
Potassium 566mg 1788mg 36%
Phosphorus 734mg 499mg 34%
Magnesium 235mg 366mg 31%
Vitamin B5 1.494mg 30%
Monounsaturated fat 2.376g 14.04g 29%
Fats 7.03g 22.27g 23%
Vitamin B3 0.934mg 4.579mg 23%
Vitamin B6 0.165mg 0.435mg 21%
Fiber 15.4g 10.5g 20%
Zinc 3.11mg 4.8mg 15%
Vitamin E 1.01mg 3.33mg 15%
Folate 52µg 10µg 11%
Vitamin C 0mg 7.7mg 9%
Vitamin B2 0.22mg 0.327mg 8%
Carbs 66.22g 44.24g 7%
Sodium 4mg 168mg 7%
Vitamin A 0µg 64µg 7%
Calories 246kcal 375kcal 6%
Polyunsaturated fat 2.766g 3.279g 3%
Vitamin K 3.2µg 5.4µg 2%
Protein 17.3g 17.81g 1%
Choline 32.2mg 24.7mg 1%
Saturated fat 1.328g 1.535g 1%
Protein per 100 calories 7g 4.7g N/A
Calories per 10 g protein 142kcal 211kcal N/A
Weight per 100 calories 41g 27g N/A
Unsaturated / Saturated Fat ratio 3.9 11 N/A
Net carbs 50.82g 33.74g N/A
Sugar 1.45g 2.25g 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
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
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
Contains more CarbsCarbs +49.7%
Contains more FatsFats +216.8%
Contains more WaterWater +23.1%
Contains more OtherOther +162.8%
~equal in Protein ~17.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
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
Contains less Sat. FatSaturated fat -13.5%
Contains more Mono. FatMonounsaturated fat +490.9%
Contains more Poly. FatPolyunsaturated fat +18.5%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.