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  6. Bran raw vs. Pistachio

Bran raw vs. Pistachio — In-Depth Nutrition Comparison

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The main differences between Bran raw and Pistachio

  • Bran raw has more Manganese, Selenium, Phosphorus, Magnesium, Vitamin B1, Vitamin B5, and Fiber, however, Pistachio has more Vitamin B6, and Copper.
  • Daily need coverage for Manganese from Bran raw is 193% higher.
  • Pistachio has 6 times less Selenium than Bran raw. Bran raw has 45.2µg of Selenium, while Pistachio has 7µg.
  • Bran raw is lower in Saturated Fat.

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

Infographic

Bran raw vs Pistachio 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
6
:
4
Pistachio
Pistachio
Contains more Iron +38%
Contains more Magnesium +94.2%
Contains more Phosphorus +49.8%
Contains more Zinc +41.4%
Contains more Manganese +369.2%
Contains more Selenium +545.7%
Contains more Calcium +81%
Contains more Potassium +81.1%
Contains less Sodium -75%
Contains more Copper +222.6%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Iron +38%
Contains more Magnesium +94.2%
Contains more Phosphorus +49.8%
Contains more Zinc +41.4%
Contains more Manganese +369.2%
Contains more Selenium +545.7%
Contains more Calcium +81%
Contains more Potassium +81.1%
Contains less Sodium -75%
Contains more Copper +222.6%

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
:
5
Pistachio
Pistachio
Contains more Vitamin B1 +34.5%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B5 +187.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +183.2%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +39.2%
Contains more Vitamin B6 +930.3%
Equal in Folate - 51
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%
Pistachio
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Contains more Vitamin B1 +34.5%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B5 +187.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +183.2%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +39.2%
Contains more Vitamin B6 +930.3%
Equal in Folate - 51

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
2
:
3
Pistachio
Pistachio
Contains more Carbs +143.7%
Contains more Water +49.9%
Contains more Protein +16.5%
Contains more Fats +544.7%
Equal in Other - 2.98
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
Pistachio
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more Carbs +143.7%
Contains more Water +49.9%
Contains more Protein +16.5%
Contains more Fats +544.7%
Equal in Other - 2.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
1
:
2
Pistachio
Pistachio
Contains less Saturated Fat -77.5%
Contains more Monounsaturated Fat +878.8%
Contains more Polyunsaturated fat +419.9%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -77.5%
Contains more Monounsaturated Fat +878.8%
Contains more Polyunsaturated fat +419.9%

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 Pistachio
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran raw Pistachio Opinion
Net carbs 50.82g 16.57g Bran raw
Protein 17.3g 20.16g Pistachio
Fats 7.03g 45.32g Pistachio
Carbs 66.22g 27.17g Bran raw
Calories 246kcal 560kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 1.45g 7.66g Bran raw
Fiber 15.4g 10.6g Bran raw
Calcium 58mg 105mg Pistachio
Iron 5.41mg 3.92mg Bran raw
Magnesium 235mg 121mg Bran raw
Phosphorus 734mg 490mg Bran raw
Potassium 566mg 1025mg Pistachio
Sodium 4mg 1mg Pistachio
Zinc 3.11mg 2.2mg Bran raw
Copper 0.403mg 1.3mg Pistachio
Manganese 5.63mg 1.2mg Bran raw
Selenium 45.2µg 7µg Bran raw
Vitamin A 0IU 516IU Pistachio
Vitamin A RAE 0µg 26µg Pistachio
Vitamin E 1.01mg 2.86mg Pistachio
Vitamin C 0mg 5.6mg Pistachio
Vitamin B1 1.17mg 0.87mg Bran raw
Vitamin B2 0.22mg 0.16mg Bran raw
Vitamin B3 0.934mg 1.3mg Pistachio
Vitamin B5 1.494mg 0.52mg Bran raw
Vitamin B6 0.165mg 1.7mg Pistachio
Folate 52µg 51µg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.335mg 0.251mg Bran raw
Threonine 0.502mg 0.684mg Pistachio
Isoleucine 0.668mg 0.917mg Pistachio
Leucine 1.374mg 1.604mg Pistachio
Lysine 0.76mg 1.138mg Pistachio
Methionine 0.335mg 0.36mg Pistachio
Phenylalanine 0.908mg 1.092mg Pistachio
Valine 0.964mg 1.249mg Pistachio
Histidine 0.41mg 0.512mg Pistachio
Saturated Fat 1.328g 5.907g Bran raw
Monounsaturated Fat 2.376g 23.257g Pistachio
Polyunsaturated fat 2.766g 14.38g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Pistachio
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
71%
Pistachio
Minerals Daily Need Coverage Score
195%
Bran raw
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 28)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 6.21g)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 4.579g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.6)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.