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Avocado vs. Bran — In-Depth Nutrition Comparison

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Differences between Avocado and Bran

  • Avocado has more Vitamin B5, Folate, Vitamin B6, Fiber, Copper, Potassium, Vitamin C, and Vitamin B3, while Bran has more Manganese, and Selenium.
  • Bran's daily need coverage for Manganese is 36% higher.

The food types used in this comparison are Avocados, raw, all commercial varieties and Oat bran, cooked.

Infographic

Avocado 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.
:
6
Bran
Contains more Calcium +20%
Contains more Potassium +427.2%
Contains more Zinc +20.8%
Contains more Copper +187.9%
Contains more Iron +60%
Contains more Magnesium +37.9%
Contains more Phosphorus +128.8%
Contains less Sodium -85.7%
Contains more Manganese +578.9%
Contains more Selenium +1825%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +20%
Contains more Potassium +427.2%
Contains more Zinc +20.8%
Contains more Copper +187.9%
Contains more Iron +60%
Contains more Magnesium +37.9%
Contains more Phosphorus +128.8%
Contains less Sodium -85.7%
Contains more Manganese +578.9%
Contains more Selenium +1825%

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.
:
1
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +282.4%
Contains more Vitamin B3 +1106.9%
Contains more Vitamin B5 +540.1%
Contains more Vitamin B6 +928%
Contains more Folate +1250%
Contains more Vitamin B1 +138.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
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 C +∞%
Contains more Vitamin B2 +282.4%
Contains more Vitamin B3 +1106.9%
Contains more Vitamin B5 +540.1%
Contains more Vitamin B6 +928%
Contains more Folate +1250%
Contains more Vitamin B1 +138.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Bran
Contains more Fats +1604.7%
Contains more Other +222.4%
Contains more Protein +60.5%
Contains more Carbs +34.1%
Contains more Water +14.7%
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 Fats +1604.7%
Contains more Other +222.4%
Contains more Protein +60.5%
Contains more Carbs +34.1%
Contains more Water +14.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Bran
Contains more Monounsaturated Fat +3267.4%
Contains more Polyunsaturated fat +435.7%
Contains less Saturated Fat -92.3%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +3267.4%
Contains more Polyunsaturated fat +435.7%
Contains less Saturated Fat -92.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Bran Opinion
Net carbs 1.83g 8.84g Bran
Protein 2g 3.21g Bran
Fats 14.66g 0.86g Avocado
Carbs 8.53g 11.44g Bran
Calories 160kcal 40kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g Bran
Fiber 6.7g 2.6g Avocado
Calcium 12mg 10mg Avocado
Iron 0.55mg 0.88mg Bran
Magnesium 29mg 40mg Bran
Phosphorus 52mg 119mg Bran
Potassium 485mg 92mg Avocado
Sodium 7mg 1mg Bran
Zinc 0.64mg 0.53mg Avocado
Copper 0.19mg 0.066mg Avocado
Manganese 0.142mg 0.964mg Bran
Selenium 0.4µg 7.7µg Bran
Vitamin A 146IU 0IU Avocado
Vitamin A RAE 7µg 0µg Avocado
Vitamin E 2.07mg Avocado
Vitamin C 10mg 0mg Avocado
Vitamin B1 0.067mg 0.16mg Bran
Vitamin B2 0.13mg 0.034mg Avocado
Vitamin B3 1.738mg 0.144mg Avocado
Vitamin B5 1.389mg 0.217mg Avocado
Vitamin B6 0.257mg 0.025mg Avocado
Folate 81µg 6µg Avocado
Vitamin K 21µg Avocado
Tryptophan 0.025mg 0.057mg Bran
Threonine 0.073mg 0.086mg Bran
Isoleucine 0.084mg 0.114mg Bran
Leucine 0.143mg 0.235mg Bran
Lysine 0.132mg 0.13mg Avocado
Methionine 0.038mg 0.057mg Bran
Phenylalanine 0.097mg 0.155mg Bran
Valine 0.107mg 0.165mg Bran
Histidine 0.049mg 0.07mg Bran
Saturated Fat 2.126g 0.163g Bran
Monounsaturated Fat 9.799g 0.291g Avocado
Polyunsaturated fat 1.816g 0.339g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado 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
35%
Avocado
6%
Bran
Minerals Daily Need Coverage Score
21%
Avocado
33%
Bran

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 1.963g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
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.

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.