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Almond vs Bran - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Bran
Bran contains less Sugars (difference - 2.9g)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 2.474g)
Which food is cheaper?
Bran
Bran 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 - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Bran
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Almond Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
59
Almond
32
Bran
Mineral Summary Score
96
Almond
84
Bran

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
6
:
2
Bran
Contains more Calcium +363.8%
Contains more Potassium +29.5%
Contains more Magnesium +14.9%
Contains more Copper +155.8%
Contains less Sodium -75%
Contains more Iron +45.8%
Contains more Phosphorus +52.6%
Equal in Zinc - 3.11
Contains more Calcium +363.8%
Contains more Potassium +29.5%
Contains more Magnesium +14.9%
Contains more Copper +155.8%
Contains less Sodium -75%
Contains more Iron +45.8%
Contains more Phosphorus +52.6%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
4
:
4
Bran
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 Vitamin K +∞%
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 Vitamin K +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
127%
Almond
104%
Bran
Carbohydrates
22%
Almond
66%
Bran
Fats
230%
Almond
32%
Bran

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Almond Bran Opinion
Calories 579 246 Almond
Protein 21.15 17.3 Almond
Fats 49.93 7.03 Almond
Vitamin C 0 0
Carbs 21.55 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 3.71 5.41 Bran
Calcium 269 58 Almond
Potassium 733 566 Almond
Magnesium 270 235 Almond
Sugars 4.35 1.45 Almond
Fiber 12.5 15.4 Bran
Copper 1.031 0.403 Almond
Zinc 3.12 3.11 Almond
Starch 0.72 Almond
Phosphorus 481 734 Bran
Sodium 1 4 Almond
Vitamin A 2 0 Almond
Vitamin E 25.63 1.01 Almond
Vitamin D 0 0
Vitamin B1 0.205 1.17 Bran
Vitamin B2 1.138 0.22 Almond
Vitamin B3 3.618 0.934 Almond
Vitamin B5 0.471 1.494 Bran
Vitamin B6 0.137 0.165 Bran
Vitamin B12 0 0
Vitamin K 0 3.2 Bran
Folic acid (B9) 0 0
Trans Fat 0.015 Bran
Saturated Fat 3.802 1.328 Bran
Monounsaturated Fat 31.551 2.376 Almond
Polyunsaturated fat 12.329 2.766 Almond
Tryptophan 0.211 0.335 Bran
Threonine 0.601 0.502 Almond
Isoleucine 0.751 0.668 Almond
Leucine 1.473 1.374 Almond
Lysine 0.568 0.76 Bran
Methionine 0.157 0.335 Bran
Phenylalanine 1.132 0.908 Almond
Valine 0.855 0.964 Bran
Histidine 0.539 0.41 Almond
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.