Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Peanut vs. Bran — In-Depth Nutrition Comparison

Compare

Differences between Peanut and Bran

  • Bran contains less Copper, Vitamin B3, Folate, Iron, Manganese, Vitamin B1, Phosphorus, Vitamin B5, and Magnesium than Peanut.
  • Peanut's daily need coverage for Copper is 120% higher.
  • Bran contains 84 times less Vitamin B3 than Peanut. Peanut contains 12.066mg of Vitamin B3, while Bran contains 0.144mg.
  • The amount of Saturated Fat in Bran is lower.

The food types used in this comparison are Peanuts, all types, raw and Oat bran, cooked.

Infographic

Peanut vs Bran 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.
Peanut
8
:
2
Bran
Contains more Calcium +820%
Contains more Iron +420.5%
Contains more Magnesium +320%
Contains more Phosphorus +216%
Contains more Potassium +666.3%
Contains more Zinc +517%
Contains more Copper +1633.3%
Contains more Manganese +100.6%
Contains less Sodium -94.4%
Equal in Selenium - 7.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +820%
Contains more Iron +420.5%
Contains more Magnesium +320%
Contains more Phosphorus +216%
Contains more Potassium +666.3%
Contains more Zinc +517%
Contains more Copper +1633.3%
Contains more Manganese +100.6%
Contains less Sodium -94.4%
Equal in Selenium - 7.7

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.
Peanut
8
:
0
Bran
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +297.1%
Contains more Vitamin B3 +8279.2%
Contains more Vitamin B5 +714.3%
Contains more Vitamin B6 +1292%
Contains more Folate +3900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
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%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +297.1%
Contains more Vitamin B3 +8279.2%
Contains more Vitamin B5 +714.3%
Contains more Vitamin B6 +1292%
Contains more Folate +3900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
4
:
1
Bran
Contains more Protein +703.7%
Contains more Fats +5625.6%
Contains more Carbs +41%
Contains more Other +375.5%
Contains more Water +1192.3%
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +703.7%
Contains more Fats +5625.6%
Contains more Carbs +41%
Contains more Other +375.5%
Contains more Water +1192.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
2
:
1
Bran
Contains more Monounsaturated Fat +8293.8%
Contains more Polyunsaturated fat +4489.4%
Contains less Saturated Fat -97.4%
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +8293.8%
Contains more Polyunsaturated fat +4489.4%
Contains less Saturated Fat -97.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut Bran
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 Peanut Bran Opinion
Net carbs 7.63g 8.84g Bran
Protein 25.8g 3.21g Peanut
Fats 49.24g 0.86g Peanut
Carbs 16.13g 11.44g Peanut
Calories 567kcal 40kcal Peanut
Sugar 4.72g Bran
Fiber 8.5g 2.6g Peanut
Calcium 92mg 10mg Peanut
Iron 4.58mg 0.88mg Peanut
Magnesium 168mg 40mg Peanut
Phosphorus 376mg 119mg Peanut
Potassium 705mg 92mg Peanut
Sodium 18mg 1mg Bran
Zinc 3.27mg 0.53mg Peanut
Copper 1.144mg 0.066mg Peanut
Manganese 1.934mg 0.964mg Peanut
Selenium 7.2µg 7.7µg Bran
Vitamin E 8.33mg Peanut
Vitamin B1 0.64mg 0.16mg Peanut
Vitamin B2 0.135mg 0.034mg Peanut
Vitamin B3 12.066mg 0.144mg Peanut
Vitamin B5 1.767mg 0.217mg Peanut
Vitamin B6 0.348mg 0.025mg Peanut
Folate 240µg 6µg Peanut
Tryptophan 0.25mg 0.057mg Peanut
Threonine 0.883mg 0.086mg Peanut
Isoleucine 0.907mg 0.114mg Peanut
Leucine 1.672mg 0.235mg Peanut
Lysine 0.926mg 0.13mg Peanut
Methionine 0.317mg 0.057mg Peanut
Phenylalanine 1.377mg 0.155mg Peanut
Valine 1.082mg 0.165mg Peanut
Histidine 0.652mg 0.07mg Peanut
Saturated Fat 6.279g 0.163g Bran
Monounsaturated Fat 24.426g 0.291g Peanut
Polyunsaturated fat 15.558g 0.339g Peanut

Which food is preferable for your diet?

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

People also compare

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
79%
Peanut
6%
Bran
Minerals Daily Need Coverage Score
131%
Peanut
33%
Bran

Comparison summary

Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 43)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 6.116g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.8)
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.