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Almond vs. Bran — In-Depth Nutrition Comparison

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A recap on differences between Almond and Bran

  • Bran has less Copper, Vitamin B2, Magnesium, Manganese, Phosphorus, Fiber, Iron, Calcium, Zinc, and Vitamin B3.
  • Almond covers your daily Copper needs 107% more than Bran.
  • Bran contains 33 times less Vitamin B2 than Almond. Almond contains 1.138mg of Vitamin B2, while Bran contains 0.034mg.

Food varieties used in this article are Nuts, almonds and Oat bran, cooked.

Infographic

Almond 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.
Almond
8
:
1
Bran
Contains more Calcium +2590%
Contains more Iron +321.6%
Contains more Magnesium +575%
Contains more Phosphorus +304.2%
Contains more Potassium +696.7%
Contains more Zinc +488.7%
Contains more Copper +1462.1%
Contains more Manganese +126%
Contains more Selenium +87.8%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +2590%
Contains more Iron +321.6%
Contains more Magnesium +575%
Contains more Phosphorus +304.2%
Contains more Potassium +696.7%
Contains more Zinc +488.7%
Contains more Copper +1462.1%
Contains more Manganese +126%
Contains more Selenium +87.8%
Equal in Sodium - 1

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.
Almond
9
:
0
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B1 +28.1%
Contains more Vitamin B2 +3247.1%
Contains more Vitamin B3 +2412.5%
Contains more Vitamin B5 +117.1%
Contains more Vitamin B6 +448%
Contains more Folate +633.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 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 A +∞%
Contains more Vitamin B1 +28.1%
Contains more Vitamin B2 +3247.1%
Contains more Vitamin B3 +2412.5%
Contains more Vitamin B5 +117.1%
Contains more Vitamin B6 +448%
Contains more Folate +633.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
4
:
1
Bran
Contains more Protein +558.9%
Contains more Fats +5705.8%
Contains more Carbs +88.4%
Contains more Other +504.1%
Contains more Water +1804.8%
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +558.9%
Contains more Fats +5705.8%
Contains more Carbs +88.4%
Contains more Other +504.1%
Contains more Water +1804.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
2
:
1
Bran
Contains more Monounsaturated Fat +10742.3%
Contains more Polyunsaturated fat +3536.9%
Contains less Saturated Fat -95.7%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +10742.3%
Contains more Polyunsaturated fat +3536.9%
Contains less Saturated Fat -95.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Bran
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almond Bran Opinion
Net carbs 9.05g 8.84g Almond
Protein 21.15g 3.21g Almond
Fats 49.93g 0.86g Almond
Carbs 21.55g 11.44g Almond
Calories 579kcal 40kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Bran
Fiber 12.5g 2.6g Almond
Calcium 269mg 10mg Almond
Iron 3.71mg 0.88mg Almond
Magnesium 270mg 40mg Almond
Phosphorus 481mg 119mg Almond
Potassium 733mg 92mg Almond
Sodium 1mg 1mg
Zinc 3.12mg 0.53mg Almond
Copper 1.031mg 0.066mg Almond
Manganese 2.179mg 0.964mg Almond
Selenium 4.1µg 7.7µg Bran
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg Almond
Vitamin B1 0.205mg 0.16mg Almond
Vitamin B2 1.138mg 0.034mg Almond
Vitamin B3 3.618mg 0.144mg Almond
Vitamin B5 0.471mg 0.217mg Almond
Vitamin B6 0.137mg 0.025mg Almond
Folate 44µg 6µg Almond
Tryptophan 0.211mg 0.057mg Almond
Threonine 0.601mg 0.086mg Almond
Isoleucine 0.751mg 0.114mg Almond
Leucine 1.473mg 0.235mg Almond
Lysine 0.568mg 0.13mg Almond
Methionine 0.157mg 0.057mg Almond
Phenylalanine 1.132mg 0.155mg Almond
Valine 0.855mg 0.165mg Almond
Histidine 0.539mg 0.07mg Almond
Trans Fat 0.015g Bran
Saturated Fat 3.802g 0.163g Bran
Monounsaturated Fat 31.551g 0.291g Almond
Polyunsaturated fat 12.329g 0.339g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

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

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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
82%
Almond
6%
Bran
Minerals Daily Need Coverage Score
142%
Almond
33%
Bran

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 3.639g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.