Almonds vs. Bran — In-Depth Nutrition Comparison
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A recap on the differences between almonds and bran
- Bran has less copper, vitamin B2, magnesium, manganese, phosphorus, fiber, iron, calcium, zinc, and vitamin B3.
- Almonds cover your daily copper needs 107% more than bran.
- Bran contains 33 times less vitamin B2 than almonds. Almonds contain 1.138mg of vitamin B2, while bran contains 0.034mg.
- The glycemic index of bran is higher.
Food varieties used in this article are Nuts, almonds and Oat bran, cooked.
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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 | +575% |
| Contains more CalciumCalcium | +2590% |
| Contains more PotassiumPotassium | +696.7% |
| Contains more IronIron | +321.6% |
| Contains more CopperCopper | +1462.1% |
| Contains more ZincZinc | +488.7% |
| Contains more PhosphorusPhosphorus | +304.2% |
| Contains more ManganeseManganese | +126% |
| Contains more SeleniumSelenium | +87.8% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +28.1% |
| Contains more Vitamin B2Vitamin B2 | +3247.1% |
| Contains more Vitamin B3Vitamin B3 | +2412.5% |
| Contains more Vitamin B5Vitamin B5 | +117.1% |
| Contains more Vitamin B6Vitamin B6 | +448% |
| Contains more FolateFolate | +633.3% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 171% | |
| Copper | 1.031mg | 0.066mg | 107% |
| Vitamin B2 | 1.138mg | 0.034mg | 85% |
| Polyunsaturated fat | 12.329g | 0.339g | 80% |
| Monounsaturated fat | 31.551g | 0.291g | 78% |
| Fats | 49.93g | 0.86g | 75% |
| Magnesium | 270mg | 40mg | 55% |
| Manganese | 2.179mg | 0.964mg | 53% |
| Phosphorus | 481mg | 119mg | 52% |
| Fiber | 12.5g | 2.6g | 40% |
| Protein | 21.15g | 3.21g | 36% |
| Iron | 3.71mg | 0.88mg | 35% |
| Calories | 579kcal | 40kcal | 27% |
| Calcium | 269mg | 10mg | 26% |
| Zinc | 3.12mg | 0.53mg | 24% |
| Vitamin B3 | 3.618mg | 0.144mg | 22% |
| Potassium | 733mg | 92mg | 19% |
| Saturated fat | 3.802g | 0.163g | 17% |
| Folate | 44µg | 6µg | 10% |
| Vitamin B6 | 0.137mg | 0.025mg | 9% |
| Choline | 52.1mg | 9% | |
| Selenium | 4.1µg | 7.7µg | 7% |
| Vitamin B5 | 0.471mg | 0.217mg | 5% |
| Vitamin B1 | 0.205mg | 0.16mg | 4% |
| Carbs | 21.55g | 11.44g | 3% |
| Net carbs | 9.05g | 8.84g | N/A |
| Sugar | 4.35g | N/A | |
| Starch | 0.72g | 0% | |
| Sodium | 1mg | 1mg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.057mg | 0% |
| Threonine | 0.601mg | 0.086mg | 0% |
| Isoleucine | 0.751mg | 0.114mg | 0% |
| Leucine | 1.473mg | 0.235mg | 0% |
| Lysine | 0.568mg | 0.13mg | 0% |
| Methionine | 0.157mg | 0.057mg | 0% |
| Phenylalanine | 1.132mg | 0.155mg | 0% |
| Valine | 0.855mg | 0.165mg | 0% |
| Histidine | 0.539mg | 0.07mg | 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 | +558.9% |
| Contains more FatsFats | +5705.8% |
| Contains more CarbsCarbs | +88.4% |
| Contains more OtherOther | +504.1% |
| Contains more WaterWater | +1804.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +10742.3% |
| Contains more Poly. FatPolyunsaturated fat | +3536.9% |
| Contains less Sat. FatSaturated fat | -95.7% |
