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  6. Brazil nut vs. Bran raw

Brazil nut vs. Bran raw — In-Depth Nutrition Comparison

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Differences between Brazil nut and Bran raw

  • Brazil nut has more Selenium, Copper, Magnesium, and Vitamin E , while Bran raw has more Manganese, Vitamin B1, Iron, Fiber, and Vitamin B5.
  • Brazil nut's daily need coverage for Selenium is 3403% higher.
  • Bran raw contains 12 times less Saturated Fat than Brazil nut. Brazil nut contains 16.134g of Saturated Fat, while Bran raw contains 1.328g.

The food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Oat bran, raw.

Infographic

Brazil nut 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.
Brazil nut
Brazil nut
7
:
3
Bran raw
Bran raw
Contains more Calcium +175.9%
Contains more Magnesium +60%
Contains more Potassium +16.4%
Contains less Sodium -25%
Contains more Zinc +30.5%
Contains more Copper +332.5%
Contains more Selenium +4141.2%
Contains more Iron +122.6%
Contains more Manganese +360.3%
Equal in Phosphorus - 734
Brazil nut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
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 +175.9%
Contains more Magnesium +60%
Contains more Potassium +16.4%
Contains less Sodium -25%
Contains more Zinc +30.5%
Contains more Copper +332.5%
Contains more Selenium +4141.2%
Contains more Iron +122.6%
Contains more Manganese +360.3%
Equal in Phosphorus - 734

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.
Brazil nut
Brazil nut
2
:
7
Bran raw
Bran raw
Contains more Vitamin E +459.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +89.6%
Contains more Vitamin B2 +528.6%
Contains more Vitamin B3 +216.6%
Contains more Vitamin B5 +712%
Contains more Vitamin B6 +63.4%
Contains more Folate +136.4%
Contains more Vitamin K +∞%
Brazil nut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 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 E +459.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +89.6%
Contains more Vitamin B2 +528.6%
Contains more Vitamin B3 +216.6%
Contains more Vitamin B5 +712%
Contains more Vitamin B6 +63.4%
Contains more Folate +136.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brazil nut
Brazil nut
2
:
3
Bran raw
Bran raw
Contains more Fats +854.5%
Contains more Other +17.9%
Contains more Protein +20.8%
Contains more Carbs +464.1%
Contains more Water +91.5%
Brazil nut
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 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 Fats +854.5%
Contains more Other +17.9%
Contains more Protein +20.8%
Contains more Carbs +464.1%
Contains more Water +91.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brazil nut
Brazil nut
2
:
1
Bran raw
Bran raw
Contains more Monounsaturated Fat +905%
Contains more Polyunsaturated fat +782.1%
Contains less Saturated Fat -91.8%
Brazil nut
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 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 +905%
Contains more Polyunsaturated fat +782.1%
Contains less Saturated Fat -91.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brazil nut Bran raw Opinion
Net carbs 4.24g 50.82g Bran raw
Protein 14.32g 17.3g Bran raw
Fats 67.1g 7.03g Brazil nut
Carbs 11.74g 66.22g Bran raw
Calories 659kcal 246kcal Brazil nut
Starch 0.25g Brazil nut
Sugar 2.33g 1.45g Bran raw
Fiber 7.5g 15.4g Bran raw
Calcium 160mg 58mg Brazil nut
Iron 2.43mg 5.41mg Bran raw
Magnesium 376mg 235mg Brazil nut
Phosphorus 725mg 734mg Bran raw
Potassium 659mg 566mg Brazil nut
Sodium 3mg 4mg Brazil nut
Zinc 4.06mg 3.11mg Brazil nut
Copper 1.743mg 0.403mg Brazil nut
Manganese 1.223mg 5.63mg Bran raw
Selenium 1917µg 45.2µg Brazil nut
Vitamin E 5.65mg 1.01mg Brazil nut
Vitamin C 0.7mg 0mg Brazil nut
Vitamin B1 0.617mg 1.17mg Bran raw
Vitamin B2 0.035mg 0.22mg Bran raw
Vitamin B3 0.295mg 0.934mg Bran raw
Vitamin B5 0.184mg 1.494mg Bran raw
Vitamin B6 0.101mg 0.165mg Bran raw
Folate 22µg 52µg Bran raw
Vitamin K 0µg 3.2µg Bran raw
Tryptophan 0.135mg 0.335mg Bran raw
Threonine 0.365mg 0.502mg Bran raw
Isoleucine 0.518mg 0.668mg Bran raw
Leucine 1.19mg 1.374mg Bran raw
Lysine 0.49mg 0.76mg Bran raw
Methionine 1.124mg 0.335mg Brazil nut
Phenylalanine 0.639mg 0.908mg Bran raw
Valine 0.76mg 0.964mg Bran raw
Histidine 0.409mg 0.41mg Bran raw
Saturated Fat 16.134g 1.328g Bran raw
Monounsaturated Fat 23.879g 2.376g Brazil nut
Polyunsaturated fat 24.399g 2.766g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut 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
28%
Brazil nut
46%
Bran raw
Minerals Daily Need Coverage Score
1208%
Brazil nut
195%
Bran raw

Comparison summary

Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 46)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 0.88g)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 14.806g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $3.4)
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
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.

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.