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  6. Cashew vs. Bran

Cashew vs. Bran — In-Depth Nutrition Comparison

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Differences between Cashew and Bran

  • Bran contains less Copper, Iron, Phosphorus, Magnesium, Zinc, Vitamin B6, Manganese, Selenium, and Vitamin B1 than Cashew.
  • Cashew's daily need coverage for Copper is 237% higher.
  • Bran contains 48 times less Saturated Fat than Cashew. Cashew contains 7.783g of Saturated Fat, while Bran contains 0.163g.

The food types used in this comparison are Nuts, cashew nuts, raw and Oat bran, cooked.

Infographic

Cashew vs Bran 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.
Cashew
Cashew
9
:
1
Bran
Bran
Contains more Calcium +270%
Contains more Iron +659.1%
Contains more Magnesium +630%
Contains more Phosphorus +398.3%
Contains more Potassium +617.4%
Contains more Zinc +990.6%
Contains more Copper +3225.8%
Contains more Manganese +71.7%
Contains more Selenium +158.4%
Contains less Sodium -91.7%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +270%
Contains more Iron +659.1%
Contains more Magnesium +630%
Contains more Phosphorus +398.3%
Contains more Potassium +617.4%
Contains more Zinc +990.6%
Contains more Copper +3225.8%
Contains more Manganese +71.7%
Contains more Selenium +158.4%
Contains less Sodium -91.7%

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.
Cashew
Cashew
9
:
0
Bran
Bran
Contains more Vitamin C +∞%
Contains more Vitamin B1 +164.4%
Contains more Vitamin B2 +70.6%
Contains more Vitamin B3 +637.5%
Contains more Vitamin B5 +298.2%
Contains more Vitamin B6 +1568%
Contains more Folate +316.7%
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +164.4%
Contains more Vitamin B2 +70.6%
Contains more Vitamin B3 +637.5%
Contains more Vitamin B5 +298.2%
Contains more Vitamin B6 +1568%
Contains more Folate +316.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
:
1
Bran
Bran
Contains more Protein +467.6%
Contains more Fats +4998.8%
Contains more Carbs +163.9%
Contains more Other +418.4%
Contains more Water +1515.4%
Cashew
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +467.6%
Contains more Fats +4998.8%
Contains more Carbs +163.9%
Contains more Other +418.4%
Contains more Water +1515.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +8077.7%
Contains more Polyunsaturated fat +2214.2%
Contains less Saturated Fat -97.9%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +8077.7%
Contains more Polyunsaturated fat +2214.2%
Contains less Saturated Fat -97.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Bran Opinion
Net carbs 26.89g 8.84g Cashew
Protein 18.22g 3.21g Cashew
Fats 43.85g 0.86g Cashew
Carbs 30.19g 11.44g Cashew
Calories 553kcal 40kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g Bran
Fiber 3.3g 2.6g Cashew
Calcium 37mg 10mg Cashew
Iron 6.68mg 0.88mg Cashew
Magnesium 292mg 40mg Cashew
Phosphorus 593mg 119mg Cashew
Potassium 660mg 92mg Cashew
Sodium 12mg 1mg Bran
Zinc 5.78mg 0.53mg Cashew
Copper 2.195mg 0.066mg Cashew
Manganese 1.655mg 0.964mg Cashew
Selenium 19.9µg 7.7µg Cashew
Vitamin E 0.9mg Cashew
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.16mg Cashew
Vitamin B2 0.058mg 0.034mg Cashew
Vitamin B3 1.062mg 0.144mg Cashew
Vitamin B5 0.864mg 0.217mg Cashew
Vitamin B6 0.417mg 0.025mg Cashew
Folate 25µg 6µg Cashew
Vitamin K 34.1µg Cashew
Tryptophan 0.287mg 0.057mg Cashew
Threonine 0.688mg 0.086mg Cashew
Isoleucine 0.789mg 0.114mg Cashew
Leucine 1.472mg 0.235mg Cashew
Lysine 0.928mg 0.13mg Cashew
Methionine 0.362mg 0.057mg Cashew
Phenylalanine 0.951mg 0.155mg Cashew
Valine 1.094mg 0.165mg Cashew
Histidine 0.456mg 0.07mg Cashew
Saturated Fat 7.783g 0.163g Bran
Monounsaturated Fat 23.797g 0.291g Cashew
Polyunsaturated fat 7.845g 0.339g Cashew

Which food is preferable for your diet?

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

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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
34%
Cashew
6%
Bran
Minerals Daily Need Coverage Score
200%
Cashew
33%
Bran

Comparison summary

Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 7.62g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.