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  6. Almond vs. Bran raw

Almond vs. Bran raw — In-Depth Nutrition Comparison

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The main differences between Almond and Bran raw

  • Almond has more Vitamin E , Vitamin B2, Copper, and Calcium, however, Bran raw has more Manganese, Vitamin B1, Selenium, Phosphorus, Iron, and Vitamin B5.
  • Daily need coverage for Vitamin E from Almond is 164% higher.
  • Bran raw has 5 times less Vitamin B2 than Almond. Almond has 1.138mg of Vitamin B2, while Bran raw has 0.22mg.

Food types used in this article are Nuts, almonds and Oat bran, raw.

Infographic

Almond vs Bran raw 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.
Almond
Almond
6
:
4
Bran raw
Bran raw
Contains more Calcium +363.8%
Contains more Magnesium +14.9%
Contains more Potassium +29.5%
Contains less Sodium -75%
Contains more Copper +155.8%
Contains more Iron +45.8%
Contains more Phosphorus +52.6%
Contains more Manganese +158.4%
Contains more Selenium +1002.4%
Equal in Zinc - 3.11
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +363.8%
Contains more Magnesium +14.9%
Contains more Potassium +29.5%
Contains less Sodium -75%
Contains more Copper +155.8%
Contains more Iron +45.8%
Contains more Phosphorus +52.6%
Contains more Manganese +158.4%
Contains more Selenium +1002.4%
Equal in Zinc - 3.11

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.
Almond
Almond
4
:
5
Bran raw
Bran raw
Contains more Vitamin A +∞%
Contains more Vitamin E +2437.6%
Contains more Vitamin B2 +417.3%
Contains more Vitamin B3 +287.4%
Contains more Vitamin B1 +470.7%
Contains more Vitamin B5 +217.2%
Contains more Vitamin B6 +20.4%
Contains more Folate +18.2%
Contains more Vitamin K +∞%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin E +2437.6%
Contains more Vitamin B2 +417.3%
Contains more Vitamin B3 +287.4%
Contains more Vitamin B1 +470.7%
Contains more Vitamin B5 +217.2%
Contains more Vitamin B6 +20.4%
Contains more Folate +18.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
3
:
2
Bran raw
Bran raw
Contains more Protein +22.3%
Contains more Fats +610.2%
Contains more Carbs +207.3%
Contains more Water +48.5%
Equal in Other - 2.9
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Bran raw
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
Contains more Protein +22.3%
Contains more Fats +610.2%
Contains more Carbs +207.3%
Contains more Water +48.5%
Equal in Other - 2.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Bran raw
Bran raw
Contains more Monounsaturated Fat +1227.9%
Contains more Polyunsaturated fat +345.7%
Contains less Saturated Fat -65.1%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains more Monounsaturated Fat +1227.9%
Contains more Polyunsaturated fat +345.7%
Contains less Saturated Fat -65.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Bran raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Bran raw Opinion
Net carbs 9.05g 50.82g Bran raw
Protein 21.15g 17.3g Almond
Fats 49.93g 7.03g Almond
Carbs 21.55g 66.22g Bran raw
Calories 579kcal 246kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 1.45g Bran raw
Fiber 12.5g 15.4g Bran raw
Calcium 269mg 58mg Almond
Iron 3.71mg 5.41mg Bran raw
Magnesium 270mg 235mg Almond
Phosphorus 481mg 734mg Bran raw
Potassium 733mg 566mg Almond
Sodium 1mg 4mg Almond
Zinc 3.12mg 3.11mg Almond
Copper 1.031mg 0.403mg Almond
Manganese 2.179mg 5.63mg Bran raw
Selenium 4.1µg 45.2µg Bran raw
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg 1.01mg Almond
Vitamin B1 0.205mg 1.17mg Bran raw
Vitamin B2 1.138mg 0.22mg Almond
Vitamin B3 3.618mg 0.934mg Almond
Vitamin B5 0.471mg 1.494mg Bran raw
Vitamin B6 0.137mg 0.165mg Bran raw
Folate 44µg 52µg Bran raw
Vitamin K 0µg 3.2µg Bran raw
Tryptophan 0.211mg 0.335mg Bran raw
Threonine 0.601mg 0.502mg Almond
Isoleucine 0.751mg 0.668mg Almond
Leucine 1.473mg 1.374mg Almond
Lysine 0.568mg 0.76mg Bran raw
Methionine 0.157mg 0.335mg Bran raw
Phenylalanine 1.132mg 0.908mg Almond
Valine 0.855mg 0.964mg Bran raw
Histidine 0.539mg 0.41mg Almond
Trans Fat 0.015g Bran raw
Saturated Fat 3.802g 1.328g Bran raw
Monounsaturated Fat 31.551g 2.376g Almond
Polyunsaturated fat 12.329g 2.766g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Almond
46%
Bran raw
Minerals Daily Need Coverage Score
142%
Almond
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 2.9g)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 2.474g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.4)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 56)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.