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  6. Almond butter vs. Bran raw

Almond butter vs. Bran raw — In-Depth Nutrition Comparison

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How are almond butter and bran raw different?

  • Almond butter is richer in vitamin E, copper, vitamin B2, and calcium, while bran raw is higher in manganese, vitamin B1, selenium, phosphorus, iron, and vitamin B5.
  • Almond butter covers your daily need for vitamin E, 155% more than bran raw.
  • Almond butter contains 6 times more calcium than bran raw. Almond butter contains 347mg of calcium, while bran raw contains 58mg.

Nuts, almond butter, plain, without salt added and Oat bran, raw types were used in this article.

Infographic

Almond butter vs Bran raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +18.7%
Contains more CalciumCalcium +498.3%
Contains more PotassiumPotassium +32.2%
Contains more CopperCopper +131.8%
Contains more IronIron +55%
Contains more PhosphorusPhosphorus +44.5%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +164.2%
Contains more SeleniumSelenium +1783.3%
~equal in Zinc ~3.11mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin EVitamin E +2297%
Contains more Vitamin B2Vitamin B2 +326.8%
Contains more Vitamin B3Vitamin B3 +237.8%
Contains more CholineCholine +61.8%
Contains more Vitamin B1Vitamin B1 +2753.7%
Contains more Vitamin B5Vitamin B5 +369.8%
Contains more Vitamin B6Vitamin B6 +60.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~52µg

All nutrients comparison - raw data values

Nutrient Almond butter Bran raw DV% diff.
Vitamin E 24.21mg 1.01mg 155%
Manganese 2.131mg 5.63mg 152%
Vitamin B1 0.041mg 1.17mg 94%
Selenium 2.4µg 45.2µg 78%
Fats 55.5g 7.03g 75%
Monounsaturated fat 32.445g 2.376g 75%
Polyunsaturated fat 13.613g 2.766g 72%
Copper 0.934mg 0.403mg 59%
Vitamin B2 0.939mg 0.22mg 55%
Phosphorus 508mg 734mg 32%
Calcium 347mg 58mg 29%
Vitamin B5 0.318mg 1.494mg 24%
Iron 3.49mg 5.41mg 24%
Fiber 10.3g 15.4g 20%
Calories 614kcal 246kcal 18%
Carbs 18.82g 66.22g 16%
Vitamin B3 3.155mg 0.934mg 14%
Saturated fat 4.152g 1.328g 13%
Magnesium 279mg 235mg 10%
Protein 20.96g 17.3g 7%
Potassium 748mg 566mg 5%
Vitamin B6 0.103mg 0.165mg 5%
Choline 52.1mg 32.2mg 4%
Vitamin K 0µg 3.2µg 3%
Zinc 3.29mg 3.11mg 2%
Net carbs 8.52g 50.82g N/A
Sugar 4.43g 1.45g N/A
Starch 0.08g 0%
Sodium 7mg 4mg 0%
Folate 53µg 52µg 0%
Tryptophan 0.159mg 0.335mg 0%
Threonine 0.555mg 0.502mg 0%
Isoleucine 0.813mg 0.668mg 0%
Leucine 1.483mg 1.374mg 0%
Lysine 0.612mg 0.76mg 0%
Methionine 0.122mg 0.335mg 0%
Phenylalanine 1.149mg 0.908mg 0%
Valine 0.937mg 0.964mg 0%
Histidine 0.55mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
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
Contains more ProteinProtein +21.2%
Contains more FatsFats +689.5%
Contains more CarbsCarbs +251.9%
Contains more WaterWater +299.4%
~equal in Other ~2.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +1265.5%
Contains more Poly. FatPolyunsaturated fat +392.2%
Contains less Sat. FatSaturated fat -68%

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.