Bran raw vs. Hazelnut — In-Depth Nutrition Comparison
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Summary of differences between Bran raw and Hazelnut
- Bran raw has more Selenium, Phosphorus, Vitamin B1, Fiber, and Magnesium, while Hazelnut has more Copper, Vitamin E , Vitamin B6, and Manganese.
- Hazelnut covers your daily need of Copper 147% more than Bran raw.
- Bran raw contains 19 times more Selenium than Hazelnut. While Bran raw contains 45.2µg of Selenium, Hazelnut contains only 2.4µg.
- The amount of Saturated Fat in Bran raw is lower.
These are the specific foods used in this comparison Oat bran, raw and Nuts, hazelnuts or filberts.
Infographic
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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.
Contains
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Iron
+15.1%
Contains
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Magnesium
+44.2%
Contains
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Phosphorus
+153.1%
Contains
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Zinc
+26.9%
Contains
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Selenium
+1783.3%
Contains
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Calcium
+96.6%
Contains
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Potassium
+20.1%
Contains
less
Sodium
-100%
Contains
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Copper
+328%
Equal in Manganese - 6.175
Contains
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Iron
+15.1%
Contains
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Magnesium
+44.2%
Contains
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Phosphorus
+153.1%
Contains
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Zinc
+26.9%
Contains
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Selenium
+1783.3%
Contains
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Calcium
+96.6%
Contains
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Potassium
+20.1%
Contains
less
Sodium
-100%
Contains
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Copper
+328%
Equal in Manganese - 6.175
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.
:
Contains
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Vitamin B1
+82%
Contains
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Vitamin B2
+94.7%
Contains
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Vitamin B5
+62.7%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1388.1%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+92.7%
Contains
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Vitamin B6
+241.2%
Contains
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Folate
+117.3%
Contains
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Vitamin K
+343.8%
Contains
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Vitamin B1
+82%
Contains
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Vitamin B2
+94.7%
Contains
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Vitamin B5
+62.7%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1388.1%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+92.7%
Contains
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Vitamin B6
+241.2%
Contains
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Folate
+117.3%
Contains
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Vitamin K
+343.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+15.7%
Contains
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Carbs
+296.5%
Contains
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Water
+23.4%
Contains
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Other
+26.6%
Contains
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Fats
+764.2%
Contains
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Protein
+15.7%
Contains
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Carbs
+296.5%
Contains
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Water
+23.4%
Contains
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Other
+26.6%
Contains
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Fats
+764.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-70.3%
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Monounsaturated Fat
+1821.4%
Contains
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Polyunsaturated fat
+186.3%
Contains
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Saturated Fat
-70.3%
Contains
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Monounsaturated Fat
+1821.4%
Contains
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Polyunsaturated fat
+186.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 50.82g | 7g |
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| Protein | 17.3g | 14.95g |
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| Fats | 7.03g | 60.75g |
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| Carbs | 66.22g | 16.7g |
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| Calories | 246kcal | 628kcal |
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| Starch | 0.48g |
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| Fructose | 0.07g |
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| Sugar | 1.45g | 4.34g |
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| Fiber | 15.4g | 9.7g |
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| Calcium | 58mg | 114mg |
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| Iron | 5.41mg | 4.7mg |
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| Magnesium | 235mg | 163mg |
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| Phosphorus | 734mg | 290mg |
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| Potassium | 566mg | 680mg |
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| Sodium | 4mg | 0mg |
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| Zinc | 3.11mg | 2.45mg |
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| Copper | 0.403mg | 1.725mg |
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| Manganese | 5.63mg | 6.175mg |
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| Selenium | 45.2µg | 2.4µg |
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| Vitamin A | 0IU | 20IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 1.01mg | 15.03mg |
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| Vitamin C | 0mg | 6.3mg |
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| Vitamin B1 | 1.17mg | 0.643mg |
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| Vitamin B2 | 0.22mg | 0.113mg |
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| Vitamin B3 | 0.934mg | 1.8mg |
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| Vitamin B5 | 1.494mg | 0.918mg |
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| Vitamin B6 | 0.165mg | 0.563mg |
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| Folate | 52µg | 113µg |
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| Vitamin K | 3.2µg | 14.2µg |
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| Tryptophan | 0.335mg | 0.193mg |
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| Threonine | 0.502mg | 0.497mg |
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| Isoleucine | 0.668mg | 0.545mg |
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| Leucine | 1.374mg | 1.063mg |
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| Lysine | 0.76mg | 0.42mg |
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| Methionine | 0.335mg | 0.221mg |
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| Phenylalanine | 0.908mg | 0.663mg |
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| Valine | 0.964mg | 0.701mg |
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| Histidine | 0.41mg | 0.432mg |
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| Saturated Fat | 1.328g | 4.464g |
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| Monounsaturated Fat | 2.376g | 45.652g |
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| Polyunsaturated fat | 2.766g | 7.92g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
46%
71%
Minerals Daily Need Coverage Score
195%
197%
Comparison summary
Which food contains less Sodium?
Hazelnut contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Hazelnut is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Hazelnut is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 2.89g)
Which food is lower in Saturated Fat?
Bran raw is lower in Saturated Fat (difference - 3.136g)
Which food is cheaper?
Bran raw is cheaper (difference - $3.2)
Which food contains less Cholesterol?
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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.