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Almond vs Bran - In-Depth Nutrition Comparison

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The main differences between Almond and Bran

  • Almond has more Vitamin E , Vitamin B2, Copper, and Calcium, however Bran has more Manganese, Vitamin B1, Selenium, Phosphorus, Iron, and Vitamin B5.
  • Daily need coverage for Vitamin E from Almond is 164% higher.
  • Bran has 5 times less Vitamin B2 than Almond. Almond has 1.138mg of Vitamin B2, while Bran has 0.22mg.

Food types used in this article are Nuts, almonds and Oat bran, raw.

Infographic

Almond vs Bran infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
6
:
2
Bran
Contains more Calcium +363.8%
Contains more Magnesium +14.9%
Contains more Potassium +29.5%
Contains less Sodium -75%
Contains more Copper +155.8%
Contains more Iron +45.8%
Contains more Phosphorus +52.6%
Equal in Zinc - 3.11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Calcium +363.8%
Contains more Magnesium +14.9%
Contains more Potassium +29.5%
Contains less Sodium -75%
Contains more Copper +155.8%
Contains more Iron +45.8%
Contains more Phosphorus +52.6%
Equal in Zinc - 3.11

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
4
:
5
Bran
Contains more Vitamin A +∞%
Contains more Vitamin E +2437.6%
Contains more Vitamin B2 +417.3%
Contains more Vitamin B3 +287.4%
Contains more Vitamin B1 +470.7%
Contains more Vitamin B5 +217.2%
Contains more Vitamin B6 +20.4%
Contains more Folate +18.2%
Contains more Vitamin K +∞%
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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin E +2437.6%
Contains more Vitamin B2 +417.3%
Contains more Vitamin B3 +287.4%
Contains more Vitamin B1 +470.7%
Contains more Vitamin B5 +217.2%
Contains more Vitamin B6 +20.4%
Contains more Folate +18.2%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Bran
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Bran Opinion
Net carbs 9.05g 50.82g Bran
Protein 21.15g 17.3g Almond
Fats 49.93g 7.03g Almond
Carbs 21.55g 66.22g Bran
Calories 579kcal 246kcal Almond
Starch 0.72g g Almond
Fructose 0.11g g Almond
Sugar 4.35g 1.45g Bran
Fiber 12.5g 15.4g Bran
Calcium 269mg 58mg Almond
Iron 3.71mg 5.41mg Bran
Magnesium 270mg 235mg Almond
Phosphorus 481mg 734mg Bran
Potassium 733mg 566mg Almond
Sodium 1mg 4mg Almond
Zinc 3.12mg 3.11mg Almond
Copper 1.031mg 0.403mg Almond
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg 1.01mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.205mg 1.17mg Bran
Vitamin B2 1.138mg 0.22mg Almond
Vitamin B3 3.618mg 0.934mg Almond
Vitamin B5 0.471mg 1.494mg Bran
Vitamin B6 0.137mg 0.165mg Bran
Folate 44µg 52µg Bran
Vitamin B12 0µg 0µg
Vitamin K 0µg 3.2µg Bran
Tryptophan 0.211mg 0.335mg Bran
Threonine 0.601mg 0.502mg Almond
Isoleucine 0.751mg 0.668mg Almond
Leucine 1.473mg 1.374mg Almond
Lysine 0.568mg 0.76mg Bran
Methionine 0.157mg 0.335mg Bran
Phenylalanine 1.132mg 0.908mg Almond
Valine 0.855mg 0.964mg Bran
Histidine 0.539mg 0.41mg Almond
Cholesterol 0mg 0mg
Trans Fat 0.015g g Bran
Saturated Fat 3.802g 1.328g Bran
Monounsaturated Fat 31.551g 2.376g Almond
Polyunsaturated fat 12.329g 2.766g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Almond
46
Bran
Mineral Summary Score
139
Almond
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
127%
Almond
104%
Bran
Carbohydrates
22%
Almond
66%
Bran
Fats
230%
Almond
32%
Bran

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 2.9g)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 2.474g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.4)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 56)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.