Avocado vs. Bran — In-Depth Nutrition Comparison
Compare
Differences between avocadoes and bran
- Avocadoes have 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.
- Avocadoes have a lower glycemic index. The glycemic index of avocadoes is 40, while the glycemic index of bran is 56.
The food types used in this comparison are Avocados, raw, all commercial varieties and Oat bran, cooked.
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.
| Contains more CalciumCalcium | +20% |
| Contains more PotassiumPotassium | +427.2% |
| Contains more CopperCopper | +187.9% |
| Contains more ZincZinc | +20.8% |
| Contains more MagnesiumMagnesium | +37.9% |
| Contains more IronIron | +60% |
| Contains more PhosphorusPhosphorus | +128.8% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +578.9% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +282.4% |
| Contains more Vitamin B3Vitamin B3 | +1106.9% |
| Contains more Vitamin B5Vitamin B5 | +540.1% |
| Contains more Vitamin B6Vitamin B6 | +928% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1250% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +138.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.142mg | 0.964mg | 36% |
| Monounsaturated fat | 9.799g | 0.291g | 24% |
| Vitamin B5 | 1.389mg | 0.217mg | 23% |
| Fats | 14.66g | 0.86g | 21% |
| Folate | 81µg | 6µg | 19% |
| Vitamin K | 21µg | 18% | |
| Vitamin B6 | 0.257mg | 0.025mg | 18% |
| Fiber | 6.7g | 2.6g | 16% |
| Copper | 0.19mg | 0.066mg | 14% |
| Vitamin E | 2.07mg | 14% | |
| Selenium | 0.4µg | 7.7µg | 13% |
| Potassium | 485mg | 92mg | 12% |
| Vitamin C | 10mg | 0mg | 11% |
| Polyunsaturated fat | 1.816g | 0.339g | 10% |
| Vitamin B3 | 1.738mg | 0.144mg | 10% |
| Phosphorus | 52mg | 119mg | 10% |
| Saturated fat | 2.126g | 0.163g | 9% |
| Vitamin B1 | 0.067mg | 0.16mg | 8% |
| Vitamin B2 | 0.13mg | 0.034mg | 7% |
| Calories | 160kcal | 40kcal | 6% |
| Iron | 0.55mg | 0.88mg | 4% |
| Choline | 14.2mg | 3% | |
| Magnesium | 29mg | 40mg | 3% |
| Protein | 2g | 3.21g | 2% |
| Vitamin A | 7µg | 0µg | 1% |
| Zinc | 0.64mg | 0.53mg | 1% |
| Carbs | 8.53g | 11.44g | 1% |
| Net carbs | 1.83g | 8.84g | N/A |
| Calcium | 12mg | 10mg | 0% |
| Sugar | 0.66g | N/A | |
| Starch | 0.11g | 0% | |
| Sodium | 7mg | 1mg | 0% |
| Tryptophan | 0.025mg | 0.057mg | 0% |
| Threonine | 0.073mg | 0.086mg | 0% |
| Isoleucine | 0.084mg | 0.114mg | 0% |
| Leucine | 0.143mg | 0.235mg | 0% |
| Lysine | 0.132mg | 0.13mg | 0% |
| Methionine | 0.038mg | 0.057mg | 0% |
| Phenylalanine | 0.097mg | 0.155mg | 0% |
| Valine | 0.107mg | 0.165mg | 0% |
| Histidine | 0.049mg | 0.07mg | 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 | +1604.7% |
| Contains more OtherOther | +222.4% |
| Contains more ProteinProtein | +60.5% |
| Contains more CarbsCarbs | +34.1% |
| Contains more WaterWater | +14.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3267.4% |
| Contains more Poly. FatPolyunsaturated fat | +435.7% |
| Contains less Sat. FatSaturated fat | -92.3% |
