Avocado vs. Bran raw — In-Depth Nutrition Comparison
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Significant differences between avocadoes and bran raw
- Avocadoes have more vitamin K; however, bran raw is richer in manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, copper, and zinc.
- Bran raw covers your daily manganese needs 239% more than avocadoes.
- Bran raw has 7 times less vitamin K than avocadoes. Avocadoes have 21µg of vitamin K, while bran raw has 3.2µg.
- Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of avocadoes is 40.
Specific food types used in this comparison are Avocados, raw, all commercial varieties 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 | +710.3% |
| Contains more CalciumCalcium | +383.3% |
| Contains more PotassiumPotassium | +16.7% |
| Contains more IronIron | +883.6% |
| Contains more CopperCopper | +112.1% |
| Contains more ZincZinc | +385.9% |
| Contains more PhosphorusPhosphorus | +1311.5% |
| Contains less SodiumSodium | -42.9% |
| Contains more ManganeseManganese | +3864.8% |
| Contains more SeleniumSelenium | +11200% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +105% |
| Contains more Vitamin B3Vitamin B3 | +86.1% |
| Contains more Vitamin B6Vitamin B6 | +55.8% |
| Contains more Vitamin KVitamin K | +556.3% |
| Contains more FolateFolate | +55.8% |
| Contains more Vitamin B1Vitamin B1 | +1646.3% |
| Contains more Vitamin B2Vitamin B2 | +69.2% |
| Contains more CholineCholine | +126.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.142mg | 5.63mg | 239% |
| Phosphorus | 52mg | 734mg | 97% |
| Vitamin B1 | 0.067mg | 1.17mg | 92% |
| Selenium | 0.4µg | 45.2µg | 81% |
| Iron | 0.55mg | 5.41mg | 61% |
| Magnesium | 29mg | 235mg | 49% |
| Fiber | 6.7g | 15.4g | 35% |
| Protein | 2g | 17.3g | 31% |
| Copper | 0.19mg | 0.403mg | 24% |
| Zinc | 0.64mg | 3.11mg | 22% |
| Monounsaturated fat | 9.799g | 2.376g | 19% |
| Carbs | 8.53g | 66.22g | 19% |
| Vitamin K | 21µg | 3.2µg | 15% |
| Fats | 14.66g | 7.03g | 12% |
| Vitamin C | 10mg | 0mg | 11% |
| Folate | 81µg | 52µg | 7% |
| Vitamin B6 | 0.257mg | 0.165mg | 7% |
| Vitamin E | 2.07mg | 1.01mg | 7% |
| Vitamin B2 | 0.13mg | 0.22mg | 7% |
| Polyunsaturated fat | 1.816g | 2.766g | 6% |
| Calcium | 12mg | 58mg | 5% |
| Vitamin B3 | 1.738mg | 0.934mg | 5% |
| Saturated fat | 2.126g | 1.328g | 4% |
| Calories | 160kcal | 246kcal | 4% |
| Choline | 14.2mg | 32.2mg | 3% |
| Vitamin B5 | 1.389mg | 1.494mg | 2% |
| Potassium | 485mg | 566mg | 2% |
| Vitamin A | 7µg | 0µg | 1% |
| Net carbs | 1.83g | 50.82g | N/A |
| Sugar | 0.66g | 1.45g | N/A |
| Starch | 0.11g | 0% | |
| Sodium | 7mg | 4mg | 0% |
| Tryptophan | 0.025mg | 0.335mg | 0% |
| Threonine | 0.073mg | 0.502mg | 0% |
| Isoleucine | 0.084mg | 0.668mg | 0% |
| Leucine | 0.143mg | 1.374mg | 0% |
| Lysine | 0.132mg | 0.76mg | 0% |
| Methionine | 0.038mg | 0.335mg | 0% |
| Phenylalanine | 0.097mg | 0.908mg | 0% |
| Valine | 0.107mg | 0.964mg | 0% |
| Histidine | 0.049mg | 0.41mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +108.5% |
| Contains more WaterWater | +1018% |
| Contains more ProteinProtein | +765% |
| Contains more CarbsCarbs | +676.3% |
| Contains more OtherOther | +83.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +312.4% |
| Contains less Sat. FatSaturated fat | -37.5% |
| Contains more Poly. FatPolyunsaturated fat | +52.3% |