Almonds vs. Bran raw — In-Depth Nutrition Comparison
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The main differences between almonds and bran raw
- Almonds have more vitamin E, vitamin B2, copper, and calcium; however, bran raw has more manganese, vitamin B1, selenium, phosphorus, iron, and vitamin B5.
- Daily need coverage for vitamin E for almonds is 164% higher.
- Bran raw has 5 times less vitamin B2 than almonds. Almonds have 1.138mg of vitamin B2, while bran raw has 0.22mg.
- Bran raw has a higher glycemic index than almonds.
Food types used in this article are Nuts, almonds and Oat bran, raw.
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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.
| Contains more MagnesiumMagnesium | +14.9% |
| Contains more CalciumCalcium | +363.8% |
| Contains more PotassiumPotassium | +29.5% |
| Contains more CopperCopper | +155.8% |
| Contains less SodiumSodium | -75% |
| Contains more IronIron | +45.8% |
| Contains more PhosphorusPhosphorus | +52.6% |
| Contains more ManganeseManganese | +158.4% |
| Contains more SeleniumSelenium | +1002.4% |
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.
| Contains more Vitamin EVitamin E | +2437.6% |
| Contains more Vitamin B2Vitamin B2 | +417.3% |
| Contains more Vitamin B3Vitamin B3 | +287.4% |
| Contains more CholineCholine | +61.8% |
| Contains more Vitamin B1Vitamin B1 | +470.7% |
| Contains more Vitamin B5Vitamin B5 | +217.2% |
| Contains more Vitamin B6Vitamin B6 | +20.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +18.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 1.01mg | 164% |
| Manganese | 2.179mg | 5.63mg | 150% |
| Vitamin B1 | 0.205mg | 1.17mg | 80% |
| Selenium | 4.1µg | 45.2µg | 75% |
| Monounsaturated fat | 31.551g | 2.376g | 73% |
| Vitamin B2 | 1.138mg | 0.22mg | 71% |
| Copper | 1.031mg | 0.403mg | 70% |
| Fats | 49.93g | 7.03g | 66% |
| Polyunsaturated fat | 12.329g | 2.766g | 64% |
| Phosphorus | 481mg | 734mg | 36% |
| Calcium | 269mg | 58mg | 21% |
| Iron | 3.71mg | 5.41mg | 21% |
| Vitamin B5 | 0.471mg | 1.494mg | 20% |
| Vitamin B3 | 3.618mg | 0.934mg | 17% |
| Calories | 579kcal | 246kcal | 17% |
| Carbs | 21.55g | 66.22g | 15% |
| Fiber | 12.5g | 15.4g | 12% |
| Saturated fat | 3.802g | 1.328g | 11% |
| Magnesium | 270mg | 235mg | 8% |
| Protein | 21.15g | 17.3g | 8% |
| Potassium | 733mg | 566mg | 5% |
| Choline | 52.1mg | 32.2mg | 4% |
| Vitamin K | 0µg | 3.2µg | 3% |
| Vitamin B6 | 0.137mg | 0.165mg | 2% |
| Folate | 44µg | 52µg | 2% |
| Net carbs | 9.05g | 50.82g | N/A |
| Sugar | 4.35g | 1.45g | N/A |
| Zinc | 3.12mg | 3.11mg | 0% |
| Starch | 0.72g | 0% | |
| Sodium | 1mg | 4mg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.335mg | 0% |
| Threonine | 0.601mg | 0.502mg | 0% |
| Isoleucine | 0.751mg | 0.668mg | 0% |
| Leucine | 1.473mg | 1.374mg | 0% |
| Lysine | 0.568mg | 0.76mg | 0% |
| Methionine | 0.157mg | 0.335mg | 0% |
| Phenylalanine | 1.132mg | 0.908mg | 0% |
| Valine | 0.855mg | 0.964mg | 0% |
| Histidine | 0.539mg | 0.41mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +22.3% |
| Contains more FatsFats | +610.2% |
| Contains more CarbsCarbs | +207.3% |
| Contains more WaterWater | +48.5% |
~equal in
Other
~2.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1227.9% |
| Contains more Poly. FatPolyunsaturated fat | +345.7% |
| Contains less Sat. FatSaturated fat | -65.1% |