Seeds vs Corn bran
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, chia seeds, dried is higher in more vitamins & minerals
Calories (kcal)
Seeds 486
Corn bran 224
Protein (g)
Seeds 16.5
Corn bran 8.36
Carbs (g)
Seeds 42.1
Corn bran 85.6
Fat (g)
Seeds 30.7
Corn bran 0.920
Fiber (g)
Seeds 34.4
Corn bran 79.0
Quick answers
Which has more protein?
Seeds, chia seeds, dried — 16.5g vs 8.36g per 100g.
Which has fewer calories?
Corn bran, crude — 224 vs 486 kcal per 100g.
Which is more nutrient-dense?
Seeds, chia seeds, dried scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Seeds | Corn bran | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 486 kcal | 224 kcal | +117% |
| Macronutrients | |||
| Water | 5.80 g | 4.71 g | +23% |
| Protein | 16.5 g | 8.36 g | +98% |
| Total lipid (fat) | 30.7 g | 0.920 g | +3241% |
| Carbohydrate, by difference | 42.1 g | 85.6 g | -51% |
| Fiber, total dietary | 34.4 g | 79.0 g | -56% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.33 g | 0.130 g | +2462% |
| Fatty acids, total monounsaturated | 2.31 g | 0.243 g | +850% |
| Fatty acids, total trans | 0.140 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.60 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.620 mg | 0.010 mg | +6100% |
| Riboflavin (Vitamin B2) | 0.170 mg | 0.100 mg | +70% |
| Niacin (Vitamin B3) | 8.83 mg | 2.73 mg | +223% |
| Pantothenic acid (Vitamin B5) | — | 0.636 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.152 mg | |
| Biotin (Vitamin B7) | 49.0 ug | 4.00 ug | +1125% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 18.1 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | — | 4.00 ug | |
| Carotene, beta | — | 32.0 ug | |
| Carotene, alpha | — | 21.0 ug | |
| Vitamin E (alpha-tocopherol) | 0.500 mg | 0.420 mg | +19% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 631 mg | 42.0 mg | +1402% |
| Iron, Fe | 7.72 mg | 2.79 mg | +177% |
| Magnesium, Mg | 335 mg | 64.0 mg | +423% |
| Phosphorus, P | 860 mg | 72.0 mg | +1094% |
| Potassium, K | 407 mg | 44.0 mg | +825% |
| Sodium, Na | 16.0 mg | 7.00 mg | +129% |
| Zinc, Zn | 4.58 mg | 1.56 mg | +194% |
| Copper, Cu | 0.924 mg | 0.248 mg | +273% |
| Manganese, Mn | 2.72 mg | 0.140 mg | +1845% |
| Selenium, Se | 55.2 ug | 16.5 ug | +235% |
| Other Nutrients | |||
| Energy | 2034 kj | 937 kj | +117% |
| Ash | 4.80 g | 0.360 g | +1233% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 49.0 ug | 4.00 ug | +1125% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 4.00 ug | |
| Betaine | — | 4.60 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 54.0 IU | 71.0 IU | -24% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 1355 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 0.300 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.030 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.030 g | — | |
| SFA 16:0 (Palmitic acid) | 2.17 g | 0.111 g | +1855% |
| SFA 17:0 (Margaric acid) | 0.063 g | — | |
| SFA 18:0 (Stearic acid) | 0.912 g | 0.015 g | +5980% |
| SFA 20:0 (Arachidic acid) | 0.093 g | — | |
| SFA 22:0 (Behenic acid) | 0.032 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.030 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.029 g | 0.001 g | +2800% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.20 g | 0.243 g | +807% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.046 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 23.7 g | 0.421 g | +5521% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.84 g | 0.408 g | +1330% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 5.84 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 17.8 g | 0.013 g | +137054% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 17.8 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | 0.436 g | — | |
| Threonine (EAA) | 0.709 g | — | |
| Isoleucine (EAA, BCAA) | 0.801 g | — | |
| Leucine (EAA, BCAA) | 1.37 g | — | |
| Lysine (EAA) | 0.970 g | — | |
| Methionine (EAA) | 0.588 g | — | |
| Cystine (conditionally essential) | 0.407 g | — | |
| Phenylalanine (EAA) | 1.02 g | — | |
| Tyrosine (conditionally essential) | 0.563 g | — | |
| Valine (EAA, BCAA) | 0.950 g | — | |
| Arginine (conditionally essential) | 2.14 g | — | |
| Histidine (EAA) | 0.531 g | — | |
| Alanine | 1.04 g | — | |
| Aspartic acid | 1.69 g | — | |
| Glutamic acid | 3.50 g | — | |
| Glycine (conditionally essential) | 0.943 g | — | |
| Proline (conditionally essential) | 0.776 g | — | |
| Serine | 1.05 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 0.600 mg | |
| Choline from phosphatidylcholine | — | 2.20 mg | |
| Choline from phosphocholine | — | 0.300 mg | |
| Choline from sphingomyelin | — | 0.200 mg | |
| Free Choline | — | 15.0 mg | |
| Total Choline | — | 18.0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.