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Cashew vs Bran - In-Depth Nutrition Comparison

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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 - 20)
Which food contains less Sugars?
Bran
Bran contains less Sugars (difference - 4.46g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 6.455g)
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)
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.
Cashew Bran
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cashew 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
29
Cashew
32
Bran
Mineral Summary Score
128
Cashew
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
Cashew
5
:
3
Bran
Contains more Iron +23.5%
Contains more Potassium +16.6%
Contains more Magnesium +24.3%
Contains more Copper +444.7%
Contains more Zinc +85.9%
Contains more Calcium +56.8%
Contains more Phosphorus +23.8%
Contains less Sodium -66.7%
Contains more Iron +23.5%
Contains more Potassium +16.6%
Contains more Magnesium +24.3%
Contains more Copper +444.7%
Contains more Zinc +85.9%
Contains more Calcium +56.8%
Contains more Phosphorus +23.8%
Contains less Sodium -66.7%

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
Cashew
4
:
4
Bran
Contains more Vitamin C +∞%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B6 +152.7%
Contains more Vitamin K +965.6%
Contains more Vitamin E +12.2%
Contains more Vitamin B1 +176.6%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B5 +72.9%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B6 +152.7%
Contains more Vitamin K +965.6%
Contains more Vitamin E +12.2%
Contains more Vitamin B1 +176.6%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B5 +72.9%

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
109%
Cashew
104%
Bran
Carbohydrates
30%
Cashew
66%
Bran
Fats
202%
Cashew
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 Cashew Bran Opinion
Calories 553 246 Cashew
Protein 18.22 17.3 Cashew
Fats 43.85 7.03 Cashew
Vitamin C 0.5 0 Cashew
Carbs 30.19 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 6.68 5.41 Cashew
Calcium 37 58 Bran
Potassium 660 566 Cashew
Magnesium 292 235 Cashew
Sugars 5.91 1.45 Cashew
Fiber 3.3 15.4 Bran
Copper 2.195 0.403 Cashew
Zinc 5.78 3.11 Cashew
Starch 23.49 Cashew
Phosphorus 593 734 Bran
Sodium 12 4 Bran
Vitamin A 0 0
Vitamin E 0.9 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.423 1.17 Bran
Vitamin B2 0.058 0.22 Bran
Vitamin B3 1.062 0.934 Cashew
Vitamin B5 0.864 1.494 Bran
Vitamin B6 0.417 0.165 Cashew
Vitamin B12 0 0
Vitamin K 34.1 3.2 Cashew
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 7.783 1.328 Bran
Monounsaturated Fat 23.797 2.376 Cashew
Polyunsaturated fat 7.845 2.766 Cashew
Tryptophan 0.287 0.335 Bran
Threonine 0.688 0.502 Cashew
Isoleucine 0.789 0.668 Cashew
Leucine 1.472 1.374 Cashew
Lysine 0.928 0.76 Cashew
Methionine 0.362 0.335 Cashew
Phenylalanine 0.951 0.908 Cashew
Valine 1.094 0.964 Cashew
Histidine 0.456 0.41 Cashew
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.