Seeds vs Corn bran
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, flaxseed is higher in more vitamins & minerals
Calories (kcal)
Seeds 534
Corn bran 224
Protein (g)
Seeds 18.3
Corn bran 8.36
Carbs (g)
Seeds 28.9
Corn bran 85.6
Fat (g)
Seeds 42.2
Corn bran 0.920
Fiber (g)
Seeds 27.3
Corn bran 79.0
Quick answers
Which has more protein?
Seeds, flaxseed — 18.3g vs 8.36g per 100g.
Which has fewer calories?
Corn bran, crude — 224 vs 534 kcal per 100g.
Which is more nutrient-dense?
Seeds, flaxseed 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 | 534 kcal | 224 kcal | +138% |
| Macronutrients | |||
| Water | 6.96 g | 4.71 g | +48% |
| Protein | 18.3 g | 8.36 g | +119% |
| Total lipid (fat) | 42.2 g | 0.920 g | +4483% |
| Carbohydrate, by difference | 28.9 g | 85.6 g | -66% |
| Fiber, total dietary | 27.3 g | 79.0 g | -65% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.66 g | 0.130 g | +2718% |
| Fatty acids, total monounsaturated | 7.53 g | 0.243 g | +2998% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.600 mg | 0 mg | |
| Thiamin (Vitamin B1) | 1.64 mg | 0.010 mg | +16340% |
| Riboflavin (Vitamin B2) | 0.161 mg | 0.100 mg | +61% |
| Niacin (Vitamin B3) | 3.08 mg | 2.73 mg | +13% |
| Pantothenic acid (Vitamin B5) | 0.985 mg | 0.636 mg | +55% |
| Vitamin B-6 — Pyridoxine | 0.473 mg | 0.152 mg | +211% |
| Biotin (Vitamin B7) | 87.0 ug | 4.00 ug | +2075% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 78.7 mg | 18.1 mg | +335% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 4.00 ug | -100% |
| Carotene, beta | 0 ug | 32.0 ug | -100% |
| Carotene, alpha | 0 ug | 21.0 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.310 mg | 0.420 mg | -26% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 255 mg | 42.0 mg | +507% |
| Iron, Fe | 5.73 mg | 2.79 mg | +105% |
| Magnesium, Mg | 392 mg | 64.0 mg | +513% |
| Phosphorus, P | 642 mg | 72.0 mg | +792% |
| Potassium, K | 813 mg | 44.0 mg | +1748% |
| Sodium, Na | 30.0 mg | 7.00 mg | +329% |
| Zinc, Zn | 4.34 mg | 1.56 mg | +178% |
| Copper, Cu | 1.22 mg | 0.248 mg | +392% |
| Manganese, Mn | 2.48 mg | 0.140 mg | +1673% |
| Selenium, Se | 25.4 ug | 16.5 ug | +54% |
| Other Nutrients | |||
| Energy | 2234 kj | 937 kj | +138% |
| Ash | 3.72 g | 0.360 g | +933% |
| Total Sugars | 1.55 g | 0 g | |
| Sucrose | 1.15 g | — | |
| Glucose | 0.400 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 87.0 ug | 4.00 ug | +2075% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 87.0 ug | 4.00 ug | +2075% |
| Betaine | 3.10 mg | 4.60 mg | -33% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 71.0 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 651 ug | 1355 ug | -52% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 20.0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.350 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 4.30 ug | 0.300 ug | +1333% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.008 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.005 g | — | |
| SFA 16:0 (Palmitic acid) | 2.16 g | 0.111 g | +1850% |
| SFA 17:0 (Margaric acid) | 0.018 g | — | |
| SFA 18:0 (Stearic acid) | 1.33 g | 0.015 g | +8767% |
| SFA 20:0 (Arachidic acid) | 0.052 g | — | |
| SFA 22:0 (Behenic acid) | 0.052 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.031 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.024 g | 0.001 g | +2300% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.36 g | 0.243 g | +2928% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.067 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.013 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.064 g | — | |
| Fatty acids, total polyunsaturated | 28.7 g | 0.421 g | +6724% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.90 g | 0.408 g | +1347% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 22.8 g | 0.013 g | +175385% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.007 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Stigmasterol | 11.0 mg | — | |
| Campesterol | 45.0 mg | — | |
| Beta-sitosterol | 90.0 mg | — | |
| Tryptophan (EAA) | 0.297 g | — | |
| Threonine (EAA) | 0.766 g | — | |
| Isoleucine (EAA, BCAA) | 0.896 g | — | |
| Leucine (EAA, BCAA) | 1.24 g | — | |
| Lysine (EAA) | 0.862 g | — | |
| Methionine (EAA) | 0.370 g | — | |
| Cystine (conditionally essential) | 0.340 g | — | |
| Phenylalanine (EAA) | 0.957 g | — | |
| Tyrosine (conditionally essential) | 0.493 g | — | |
| Valine (EAA, BCAA) | 1.07 g | — | |
| Arginine (conditionally essential) | 1.92 g | — | |
| Histidine (EAA) | 0.472 g | — | |
| Alanine | 0.925 g | — | |
| Aspartic acid | 2.05 g | — | |
| Glutamic acid | 4.04 g | — | |
| Glycine (conditionally essential) | 1.25 g | — | |
| Proline (conditionally essential) | 0.806 g | — | |
| Serine | 0.970 g | — | |
| Hydroxyproline | 0.175 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 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.
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