foodstruct logo
Find food by nutritional value | Diet analysis

Bran vs Brazil nut - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 32)
Which food contains less Sugars?
Bran
Bran contains less Sugars (difference - 0.88g)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 14.806g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3.4)
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
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.

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 Brazil nut
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bran Brazil nut
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
20
Brazil nut
Mineral Summary Score
84
Bran
123
Brazil nut

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
:
Contains more Iron +122.6%
Contains more Calcium +175.9%
Contains more Potassium +16.4%
Contains more Magnesium +60%
Contains more Copper +332.5%
Contains more Zinc +30.5%
Contains less Sodium -25%
Equal in Phosphorus - 725
Contains more Iron +122.6%
Contains more Calcium +175.9%
Contains more Potassium +16.4%
Contains more Magnesium +60%
Contains more Copper +332.5%
Contains more Zinc +30.5%
Contains less Sodium -25%
Equal in Phosphorus - 725

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
6
:
Contains more Vitamin B1 +89.6%
Contains more Vitamin B2 +528.6%
Contains more Vitamin B3 +216.6%
Contains more Vitamin B5 +712%
Contains more Vitamin B6 +63.4%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +459.4%
Contains more Vitamin B1 +89.6%
Contains more Vitamin B2 +528.6%
Contains more Vitamin B3 +216.6%
Contains more Vitamin B5 +712%
Contains more Vitamin B6 +63.4%
Contains more Vitamin K +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +459.4%

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
86%
Brazil nut
Carbohydrates
66%
Bran
12%
Brazil nut
Fats
32%
Bran
310%
Brazil nut

People also compare

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 Brazil nut Opinion
Calories 246 659 Brazil nut
Protein 17.3 14.32 Bran
Fats 7.03 67.1 Brazil nut
Vitamin C 0 0.7 Brazil nut
Carbs 66.22 11.74 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 5.41 2.43 Bran
Calcium 58 160 Brazil nut
Potassium 566 659 Brazil nut
Magnesium 235 376 Brazil nut
Sugars 1.45 2.33 Brazil nut
Fiber 15.4 7.5 Bran
Copper 0.403 1.743 Brazil nut
Zinc 3.11 4.06 Brazil nut
Starch 0.25 Brazil nut
Phosphorus 734 725 Bran
Sodium 4 3 Brazil nut
Vitamin A 0 0
Vitamin E 1.01 5.65 Brazil nut
Vitamin D 0 0
Vitamin B1 1.17 0.617 Bran
Vitamin B2 0.22 0.035 Bran
Vitamin B3 0.934 0.295 Bran
Vitamin B5 1.494 0.184 Bran
Vitamin B6 0.165 0.101 Bran
Vitamin B12 0 0
Vitamin K 3.2 0 Bran
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.328 16.134 Bran
Monounsaturated Fat 2.376 23.879 Brazil nut
Polyunsaturated fat 2.766 24.399 Brazil nut
Tryptophan 0.335 0.135 Bran
Threonine 0.502 0.365 Bran
Isoleucine 0.668 0.518 Bran
Leucine 1.374 1.19 Bran
Lysine 0.76 0.49 Bran
Methionine 0.335 1.124 Brazil nut
Phenylalanine 0.908 0.639 Bran
Valine 0.964 0.76 Bran
Histidine 0.41 0.409 Bran
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.