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Brazil nut vs Bran - In-Depth Nutrition Comparison

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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 - 32)
Which food contains less Sugars?
Bran
Bran contains less Sugars (difference - 0.88g)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 14.806g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3.4)
Which food is richer in vitamins?
Bran
Bran 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 definitely stated which food is richer in minerals. 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.
Brazil nut Bran
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Brazil nut 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
20
Brazil nut
32
Bran
Mineral Summary Score
123
Brazil nut
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
:
2
Bran
Contains more Calcium +175.9%
Contains more Potassium +16.4%
Contains more Magnesium +60%
Contains more Copper +332.5%
Contains more Zinc +30.5%
Contains less Sodium -25%
Contains more Iron +122.6%
Equal in Phosphorus - 734
Contains more Calcium +175.9%
Contains more Potassium +16.4%
Contains more Magnesium +60%
Contains more Copper +332.5%
Contains more Zinc +30.5%
Contains less Sodium -25%
Contains more Iron +122.6%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Bran
Contains more Vitamin C +∞%
Contains more Vitamin E +459.4%
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 Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +459.4%
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 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
86%
Brazil nut
104%
Bran
Carbohydrates
12%
Brazil nut
66%
Bran
Fats
310%
Brazil nut
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 Brazil nut Bran Opinion
Calories 659 246 Brazil nut
Protein 14.32 17.3 Bran
Fats 67.1 7.03 Brazil nut
Vitamin C 0.7 0 Brazil nut
Carbs 11.74 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 2.43 5.41 Bran
Calcium 160 58 Brazil nut
Potassium 659 566 Brazil nut
Magnesium 376 235 Brazil nut
Sugars 2.33 1.45 Brazil nut
Fiber 7.5 15.4 Bran
Copper 1.743 0.403 Brazil nut
Zinc 4.06 3.11 Brazil nut
Starch 0.25 Brazil nut
Phosphorus 725 734 Bran
Sodium 3 4 Brazil nut
Vitamin A 0 0
Vitamin E 5.65 1.01 Brazil nut
Vitamin D 0 0
Vitamin B1 0.617 1.17 Bran
Vitamin B2 0.035 0.22 Bran
Vitamin B3 0.295 0.934 Bran
Vitamin B5 0.184 1.494 Bran
Vitamin B6 0.101 0.165 Bran
Vitamin B12 0 0
Vitamin K 0 3.2 Bran
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 16.134 1.328 Bran
Monounsaturated Fat 23.879 2.376 Brazil nut
Polyunsaturated fat 24.399 2.766 Brazil nut
Tryptophan 0.135 0.335 Bran
Threonine 0.365 0.502 Bran
Isoleucine 0.518 0.668 Bran
Leucine 1.19 1.374 Bran
Lysine 0.49 0.76 Bran
Methionine 1.124 0.335 Brazil nut
Phenylalanine 0.639 0.908 Bran
Valine 0.76 0.964 Bran
Histidine 0.409 0.41 Bran
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.