Seeds vs Rice bran
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Rice bran, crude is higher in more vitamins & minerals
Calories (kcal)
Seeds —
Rice bran 316
Protein (g)
Seeds 29.9
Rice bran 13.4
Carbs (g)
Seeds 18.7
Rice bran 49.7
Fat (g)
Seeds 40.0
Rice bran 20.9
Fiber (g)
Seeds 5.08
Rice bran 21.0
Quick answers
Which has more protein?
Seeds, pumpkin seeds (pepitas), raw — 29.9g vs 13.4g per 100g.
Which is more nutrient-dense?
Rice bran, crude 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 | Rice bran | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 316 kcal | |
| Macronutrients | |||
| Water | 6.62 g | 6.13 g | +8% |
| Protein | 29.9 g | 13.4 g | +124% |
| Total lipid (fat) | 40.0 g | 20.9 g | +92% |
| Carbohydrate, by difference | 18.7 g | 49.7 g | -62% |
| Fiber, total dietary | 5.08 g | 21.0 g | -76% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 4.17 g | |
| Fatty acids, total monounsaturated | — | 7.55 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | — | 2.75 mg | |
| Riboflavin (Vitamin B2) | — | 0.284 mg | |
| Niacin (Vitamin B3) | — | 34.0 mg | |
| Pantothenic acid (Vitamin B5) | — | 7.39 mg | |
| Vitamin B-6 — Pyridoxine | — | 4.07 mg | |
| Biotin (Vitamin B7) | — | 63.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 32.2 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 4.92 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 37.4 mg | 57.0 mg | -34% |
| Iron, Fe | 8.36 mg | 18.5 mg | -55% |
| Magnesium, Mg | 500 mg | 781 mg | -36% |
| Phosphorus, P | 1150 mg | 1677 mg | -31% |
| Potassium, K | 691 mg | 1485 mg | -53% |
| Sodium, Na | 0 mg | 5.00 mg | -100% |
| Zinc, Zn | 6.34 mg | 6.04 mg | +5% |
| Copper, Cu | 1.23 mg | 0.728 mg | +68% |
| Manganese, Mn | 4.12 mg | 14.2 mg | -71% |
| Selenium, Se | 20.5 ug | 15.6 ug | +32% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 555 kcal | — | |
| Energy (Atwater Specific Factors) | 515 kcal | — | |
| Energy | — | 1322 kj | |
| Nitrogen | 5.64 g | — | |
| Ash | 4.77 g | 9.98 g | -52% |
| Total Sugars | — | 0.900 g | |
| Sucrose | — | 0.500 g | |
| Glucose | — | 0.200 g | |
| Fructose | — | 0.200 g | |
| Folic acid (Vitamin B9 — synthetic) | — | 63.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 63.0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 220 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 1.90 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) | — | 0.019 g | |
| SFA 14:0 (Myristic acid) | — | 0.078 g | |
| SFA 16:0 (Palmitic acid) | — | 3.56 g | |
| SFA 18:0 (Stearic acid) | — | 0.373 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.075 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 7.47 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 7.46 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 7.14 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.316 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) | — | 0.108 g | |
| Threonine (EAA) | — | 0.555 g | |
| Isoleucine (EAA, BCAA) | — | 0.568 g | |
| Leucine (EAA, BCAA) | — | 1.02 g | |
| Lysine (EAA) | — | 0.650 g | |
| Methionine (EAA) | — | 0.306 g | |
| Cystine (conditionally essential) | — | 0.317 g | |
| Phenylalanine (EAA) | — | 0.635 g | |
| Tyrosine (conditionally essential) | — | 0.411 g | |
| Valine (EAA, BCAA) | — | 0.881 g | |
| Arginine (conditionally essential) | — | 1.06 g | |
| Histidine (EAA) | — | 0.355 g | |
| Alanine | — | 0.970 g | |
| Aspartic acid | — | 1.31 g | |
| Glutamic acid | — | 1.85 g | |
| Glycine (conditionally essential) | — | 0.875 g | |
| Proline (conditionally essential) | — | 0.668 g | |
| Serine | — | 0.662 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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