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Bran vs Almond - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Bran
Bran contains less Sugars (difference - 2.9g)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 2.474g)
Which food is cheaper?
Bran
Bran 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 - 32)
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.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. 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.
Bran Almond
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bran Almond
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
32
Bran
59
Almond
Mineral Summary Score
84
Bran
96
Almond

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
Bran
2
:
6
Almond
Contains more Iron +45.8%
Contains more Phosphorus +52.6%
Contains more Calcium +363.8%
Contains more Potassium +29.5%
Contains more Magnesium +14.9%
Contains more Copper +155.8%
Contains less Sodium -75%
Equal in Zinc - 3.12
Contains more Iron +45.8%
Contains more Phosphorus +52.6%
Contains more Calcium +363.8%
Contains more Potassium +29.5%
Contains more Magnesium +14.9%
Contains more Copper +155.8%
Contains less Sodium -75%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
4
:
4
Almond
Contains more Vitamin B1 +470.7%
Contains more Vitamin B5 +217.2%
Contains more Vitamin B6 +20.4%
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%
Contains more Vitamin B1 +470.7%
Contains more Vitamin B5 +217.2%
Contains more Vitamin B6 +20.4%
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%

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
104%
Bran
127%
Almond
Carbohydrates
66%
Bran
22%
Almond
Fats
32%
Bran
230%
Almond

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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 Bran Almond Opinion
Calories 246 579 Almond
Protein 17.3 21.15 Almond
Fats 7.03 49.93 Almond
Vitamin C 0 0
Carbs 66.22 21.55 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 3.71 Bran
Calcium 58 269 Almond
Potassium 566 733 Almond
Magnesium 235 270 Almond
Sugars 1.45 4.35 Almond
Fiber 15.4 12.5 Bran
Copper 0.403 1.031 Almond
Zinc 3.11 3.12 Almond
Starch 0.72 Almond
Phosphorus 734 481 Bran
Sodium 4 1 Almond
Vitamin A 0 2 Almond
Vitamin E 1.01 25.63 Almond
Vitamin D 0 0
Vitamin B1 1.17 0.205 Bran
Vitamin B2 0.22 1.138 Almond
Vitamin B3 0.934 3.618 Almond
Vitamin B5 1.494 0.471 Bran
Vitamin B6 0.165 0.137 Bran
Vitamin B12 0 0
Vitamin K 3.2 0 Bran
Folic acid (B9) 0 0
Trans Fat 0.015 Bran
Saturated Fat 1.328 3.802 Bran
Monounsaturated Fat 2.376 31.551 Almond
Polyunsaturated fat 2.766 12.329 Almond
Tryptophan 0.335 0.211 Bran
Threonine 0.502 0.601 Almond
Isoleucine 0.668 0.751 Almond
Leucine 1.374 1.473 Almond
Lysine 0.76 0.568 Bran
Methionine 0.335 0.157 Bran
Phenylalanine 0.908 1.132 Almond
Valine 0.964 0.855 Bran
Histidine 0.41 0.539 Almond
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.