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  6. Hazelnut vs. Bran

Hazelnut vs. Bran — In-Depth Nutrition Comparison

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The main differences between Hazelnut and Bran

  • Bran contains less Manganese, Copper, Iron, Vitamin B6, Vitamin B1, Magnesium, Fiber, Folate, and Phosphorus than Hazelnut.
  • Daily need coverage for Manganese from Hazelnut is 227% higher.
  • Bran has 27 times less Saturated Fat than Hazelnut. Hazelnut has 4.464g of Saturated Fat, while Bran has 0.163g.

Food types used in this article are Nuts, hazelnuts or filberts and Oat bran, cooked.

Infographic

Hazelnut 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.
Hazelnut
Hazelnut
9
:
1
Bran
Bran
Contains more Calcium +1040%
Contains more Iron +434.1%
Contains more Magnesium +307.5%
Contains more Phosphorus +143.7%
Contains more Potassium +639.1%
Contains less Sodium -100%
Contains more Zinc +362.3%
Contains more Copper +2513.6%
Contains more Manganese +540.6%
Contains more Selenium +220.8%
Hazelnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +1040%
Contains more Iron +434.1%
Contains more Magnesium +307.5%
Contains more Phosphorus +143.7%
Contains more Potassium +639.1%
Contains less Sodium -100%
Contains more Zinc +362.3%
Contains more Copper +2513.6%
Contains more Manganese +540.6%
Contains more Selenium +220.8%

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.
Hazelnut
Hazelnut
10
:
0
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +301.9%
Contains more Vitamin B2 +232.4%
Contains more Vitamin B3 +1150%
Contains more Vitamin B5 +323%
Contains more Vitamin B6 +2152%
Contains more Folate +1783.3%
Hazelnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +301.9%
Contains more Vitamin B2 +232.4%
Contains more Vitamin B3 +1150%
Contains more Vitamin B5 +323%
Contains more Vitamin B6 +2152%
Contains more Folate +1783.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hazelnut
Hazelnut
4
:
1
Bran
Bran
Contains more Protein +365.7%
Contains more Fats +6964%
Contains more Carbs +46%
Contains more Other +367.3%
Contains more Water +1481.9%
Hazelnut
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +365.7%
Contains more Fats +6964%
Contains more Carbs +46%
Contains more Other +367.3%
Contains more Water +1481.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hazelnut
Hazelnut
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +15588%
Contains more Polyunsaturated fat +2236.3%
Contains less Saturated Fat -96.3%
Hazelnut
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +15588%
Contains more Polyunsaturated fat +2236.3%
Contains less Saturated Fat -96.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Bran Opinion
Net carbs 7g 8.84g Bran
Protein 14.95g 3.21g Hazelnut
Fats 60.75g 0.86g Hazelnut
Carbs 16.7g 11.44g Hazelnut
Calories 628kcal 40kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g Bran
Fiber 9.7g 2.6g Hazelnut
Calcium 114mg 10mg Hazelnut
Iron 4.7mg 0.88mg Hazelnut
Magnesium 163mg 40mg Hazelnut
Phosphorus 290mg 119mg Hazelnut
Potassium 680mg 92mg Hazelnut
Sodium 0mg 1mg Hazelnut
Zinc 2.45mg 0.53mg Hazelnut
Copper 1.725mg 0.066mg Hazelnut
Manganese 6.175mg 0.964mg Hazelnut
Selenium 2.4µg 7.7µg Bran
Vitamin A 20IU 0IU Hazelnut
Vitamin A RAE 1µg 0µg Hazelnut
Vitamin E 15.03mg Hazelnut
Vitamin C 6.3mg 0mg Hazelnut
Vitamin B1 0.643mg 0.16mg Hazelnut
Vitamin B2 0.113mg 0.034mg Hazelnut
Vitamin B3 1.8mg 0.144mg Hazelnut
Vitamin B5 0.918mg 0.217mg Hazelnut
Vitamin B6 0.563mg 0.025mg Hazelnut
Folate 113µg 6µg Hazelnut
Vitamin K 14.2µg Hazelnut
Tryptophan 0.193mg 0.057mg Hazelnut
Threonine 0.497mg 0.086mg Hazelnut
Isoleucine 0.545mg 0.114mg Hazelnut
Leucine 1.063mg 0.235mg Hazelnut
Lysine 0.42mg 0.13mg Hazelnut
Methionine 0.221mg 0.057mg Hazelnut
Phenylalanine 0.663mg 0.155mg Hazelnut
Valine 0.701mg 0.165mg Hazelnut
Histidine 0.432mg 0.07mg Hazelnut
Saturated Fat 4.464g 0.163g Bran
Monounsaturated Fat 45.652g 0.291g Hazelnut
Polyunsaturated fat 7.92g 0.339g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut 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
71%
Hazelnut
6%
Bran
Minerals Daily Need Coverage Score
197%
Hazelnut
33%
Bran

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 4.301g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3.2)
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.