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  6. Bran vs. Macadamia

Bran vs. Macadamia — In-Depth Nutrition Comparison

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A recap on differences between Bran and Macadamia

  • Bran has less Manganese, Vitamin B1, Copper, Iron, Fiber, Magnesium, Vitamin B6, Vitamin B3, and Vitamin B5.
  • Macadamia covers your daily Manganese needs 138% more than Bran.
  • Bran has less Saturated Fat.

Food varieties used in this article are Oat bran, cooked and Nuts, macadamia nuts, raw.

Infographic

Bran vs Macadamia 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
Bran
2
:
8
Macadamia
Macadamia
Contains less Sodium -80%
Contains more Selenium +113.9%
Contains more Calcium +750%
Contains more Iron +319.3%
Contains more Magnesium +225%
Contains more Phosphorus +58%
Contains more Potassium +300%
Contains more Zinc +145.3%
Contains more Copper +1045.5%
Contains more Manganese +328.5%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Macadamia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains less Sodium -80%
Contains more Selenium +113.9%
Contains more Calcium +750%
Contains more Iron +319.3%
Contains more Magnesium +225%
Contains more Phosphorus +58%
Contains more Potassium +300%
Contains more Zinc +145.3%
Contains more Copper +1045.5%
Contains more Manganese +328.5%

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
Bran
0
:
8
Macadamia
Macadamia
Contains more Vitamin C +∞%
Contains more Vitamin B1 +646.9%
Contains more Vitamin B2 +376.5%
Contains more Vitamin B3 +1617.4%
Contains more Vitamin B5 +249.3%
Contains more Vitamin B6 +1000%
Contains more Folate +83.3%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Macadamia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +646.9%
Contains more Vitamin B2 +376.5%
Contains more Vitamin B3 +1617.4%
Contains more Vitamin B5 +249.3%
Contains more Vitamin B6 +1000%
Contains more Folate +83.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
1
:
4
Macadamia
Macadamia
Contains more Water +6076.5%
Contains more Protein +146.4%
Contains more Fats +8710.5%
Contains more Carbs +20.8%
Contains more Other +132.7%
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Macadamia
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more Water +6076.5%
Contains more Protein +146.4%
Contains more Fats +8710.5%
Contains more Carbs +20.8%
Contains more Other +132.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
:
2
Macadamia
Macadamia
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +20132.6%
Contains more Polyunsaturated fat +343.1%
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Macadamia
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +20132.6%
Contains more Polyunsaturated fat +343.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran Macadamia Opinion
Net carbs 8.84g 5.22g Bran
Protein 3.21g 7.91g Macadamia
Fats 0.86g 75.77g Macadamia
Carbs 11.44g 13.82g Macadamia
Calories 40kcal 718kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g Bran
Fiber 2.6g 8.6g Macadamia
Calcium 10mg 85mg Macadamia
Iron 0.88mg 3.69mg Macadamia
Magnesium 40mg 130mg Macadamia
Phosphorus 119mg 188mg Macadamia
Potassium 92mg 368mg Macadamia
Sodium 1mg 5mg Bran
Zinc 0.53mg 1.3mg Macadamia
Copper 0.066mg 0.756mg Macadamia
Manganese 0.964mg 4.131mg Macadamia
Selenium 7.7µg 3.6µg Bran
Vitamin E 0.54mg Macadamia
Vitamin C 0mg 1.2mg Macadamia
Vitamin B1 0.16mg 1.195mg Macadamia
Vitamin B2 0.034mg 0.162mg Macadamia
Vitamin B3 0.144mg 2.473mg Macadamia
Vitamin B5 0.217mg 0.758mg Macadamia
Vitamin B6 0.025mg 0.275mg Macadamia
Folate 6µg 11µg Macadamia
Tryptophan 0.057mg 0.067mg Macadamia
Threonine 0.086mg 0.37mg Macadamia
Isoleucine 0.114mg 0.314mg Macadamia
Leucine 0.235mg 0.602mg Macadamia
Lysine 0.13mg 0.018mg Bran
Methionine 0.057mg 0.023mg Bran
Phenylalanine 0.155mg 0.665mg Macadamia
Valine 0.165mg 0.363mg Macadamia
Histidine 0.07mg 0.195mg Macadamia
Saturated Fat 0.163g 12.061g Bran
Monounsaturated Fat 0.291g 58.877g Macadamia
Polyunsaturated fat 0.339g 1.502g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Macadamia
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
6%
Bran
43%
Macadamia
Minerals Daily Need Coverage Score
33%
Bran
122%
Macadamia

Comparison summary

Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 46)
Which food is richer in vitamins?
Macadamia
Macadamia is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 4.57g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 11.898g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/nutrients
  2. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.