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  6. Bran raw vs. Almond

Bran raw vs. Almond — In-Depth Nutrition Comparison

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The main differences between Bran raw and Almond

  • Bran raw has more Manganese, Vitamin B1, Selenium, Phosphorus, Iron, and Vitamin B5, however, Almond has more Vitamin E , Vitamin B2, Copper, and Calcium.
  • Daily need coverage for Vitamin E from Almond is 164% higher.
  • Almond has 11 times less Selenium than Bran raw. Bran raw has 45.2µg of Selenium, while Almond has 4.1µg.

Food types used in this article are Oat bran, raw and Nuts, almonds.

Infographic

Bran raw vs Almond 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.
Bran raw
Bran raw
4
:
6
Almond
Almond
Contains more Iron +45.8%
Contains more Phosphorus +52.6%
Contains more Manganese +158.4%
Contains more Selenium +1002.4%
Contains more Calcium +363.8%
Contains more Magnesium +14.9%
Contains more Potassium +29.5%
Contains less Sodium -75%
Contains more Copper +155.8%
Equal in Zinc - 3.12
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Iron +45.8%
Contains more Phosphorus +52.6%
Contains more Manganese +158.4%
Contains more Selenium +1002.4%
Contains more Calcium +363.8%
Contains more Magnesium +14.9%
Contains more Potassium +29.5%
Contains less Sodium -75%
Contains more Copper +155.8%
Equal in Zinc - 3.12

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.
Bran raw
Bran raw
5
:
4
Almond
Almond
Contains more Vitamin B1 +470.7%
Contains more Vitamin B5 +217.2%
Contains more Vitamin B6 +20.4%
Contains more Folate +18.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2437.6%
Contains more Vitamin B2 +417.3%
Contains more Vitamin B3 +287.4%
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%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin B1 +470.7%
Contains more Vitamin B5 +217.2%
Contains more Vitamin B6 +20.4%
Contains more Folate +18.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2437.6%
Contains more Vitamin B2 +417.3%
Contains more Vitamin B3 +287.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
2
:
3
Almond
Almond
Contains more Carbs +207.3%
Contains more Water +48.5%
Contains more Protein +22.3%
Contains more Fats +610.2%
Equal in Other - 2.96
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
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more Carbs +207.3%
Contains more Water +48.5%
Contains more Protein +22.3%
Contains more Fats +610.2%
Equal in Other - 2.96

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
1
:
2
Almond
Almond
Contains less Saturated Fat -65.1%
Contains more Monounsaturated Fat +1227.9%
Contains more Polyunsaturated fat +345.7%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -65.1%
Contains more Monounsaturated Fat +1227.9%
Contains more Polyunsaturated fat +345.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran raw Almond Opinion
Net carbs 50.82g 9.05g Bran raw
Protein 17.3g 21.15g Almond
Fats 7.03g 49.93g Almond
Carbs 66.22g 21.55g Bran raw
Calories 246kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 1.45g 4.35g Bran raw
Fiber 15.4g 12.5g Bran raw
Calcium 58mg 269mg Almond
Iron 5.41mg 3.71mg Bran raw
Magnesium 235mg 270mg Almond
Phosphorus 734mg 481mg Bran raw
Potassium 566mg 733mg Almond
Sodium 4mg 1mg Almond
Zinc 3.11mg 3.12mg Almond
Copper 0.403mg 1.031mg Almond
Manganese 5.63mg 2.179mg Bran raw
Selenium 45.2µg 4.1µg Bran raw
Vitamin A 0IU 2IU Almond
Vitamin E 1.01mg 25.63mg Almond
Vitamin B1 1.17mg 0.205mg Bran raw
Vitamin B2 0.22mg 1.138mg Almond
Vitamin B3 0.934mg 3.618mg Almond
Vitamin B5 1.494mg 0.471mg Bran raw
Vitamin B6 0.165mg 0.137mg Bran raw
Folate 52µg 44µg Bran raw
Vitamin K 3.2µg 0µg Bran raw
Tryptophan 0.335mg 0.211mg Bran raw
Threonine 0.502mg 0.601mg Almond
Isoleucine 0.668mg 0.751mg Almond
Leucine 1.374mg 1.473mg Almond
Lysine 0.76mg 0.568mg Bran raw
Methionine 0.335mg 0.157mg Bran raw
Phenylalanine 0.908mg 1.132mg Almond
Valine 0.964mg 0.855mg Bran raw
Histidine 0.41mg 0.539mg Almond
Trans Fat 0.015g Bran raw
Saturated Fat 1.328g 3.802g Bran raw
Monounsaturated Fat 2.376g 31.551g Almond
Polyunsaturated fat 2.766g 12.329g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Almond
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
46%
Bran raw
82%
Almond
Minerals Daily Need Coverage Score
195%
Bran raw
142%
Almond

Comparison summary

Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 2.9g)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 2.474g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.4)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 56)
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.
Which food is richer in vitamins?
?
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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.