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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
78%
44%
Minerals Daily Need Coverage Score
142%
195%
Comparison summary
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 2.9g)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 2.474g)
Which food is cheaper?
Bran raw is cheaper (difference - $2.4)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 56)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.