Cashew vs. Bran raw — In-Depth Nutrition Comparison
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Significant differences between cashew and bran raw
- Cashew has more copper, vitamin K, zinc, and vitamin B6; however, bran raw is richer in manganese, vitamin B1, fiber, selenium, and phosphorus.
- Cashew covers your daily copper needs 199% more than bran raw.
- Bran raw has 11 times less vitamin K than cashew. Cashew has 34.1µg of vitamin K, while bran raw has 3.2µg.
- Bran raw contains less saturated fat.
- Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of cashew is 25.
Specific food types used in this comparison are Nuts, cashew nuts, raw 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 | +24.3% |
| Contains more PotassiumPotassium | +16.6% |
| Contains more IronIron | +23.5% |
| Contains more CopperCopper | +444.7% |
| Contains more ZincZinc | +85.9% |
| Contains more CalciumCalcium | +56.8% |
| Contains more PhosphorusPhosphorus | +23.8% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +240.2% |
| Contains more SeleniumSelenium | +127.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +13.7% |
| Contains more Vitamin B6Vitamin B6 | +152.7% |
| Contains more Vitamin KVitamin K | +965.6% |
| Contains more Vitamin EVitamin E | +12.2% |
| Contains more Vitamin B1Vitamin B1 | +176.6% |
| Contains more Vitamin B2Vitamin B2 | +279.3% |
| Contains more Vitamin B5Vitamin B5 | +72.9% |
| Contains more FolateFolate | +108% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 0.403mg | 199% |
| Manganese | 1.655mg | 5.63mg | 173% |
| Vitamin B1 | 0.423mg | 1.17mg | 62% |
| Fats | 43.85g | 7.03g | 57% |
| Monounsaturated fat | 23.797g | 2.376g | 54% |
| Fiber | 3.3g | 15.4g | 48% |
| Selenium | 19.9µg | 45.2µg | 46% |
| Polyunsaturated fat | 7.845g | 2.766g | 34% |
| Saturated fat | 7.783g | 1.328g | 29% |
| Vitamin K | 34.1µg | 3.2µg | 26% |
| Zinc | 5.78mg | 3.11mg | 24% |
| Phosphorus | 593mg | 734mg | 20% |
| Vitamin B6 | 0.417mg | 0.165mg | 19% |
| Iron | 6.68mg | 5.41mg | 16% |
| Calories | 553kcal | 246kcal | 15% |
| Magnesium | 292mg | 235mg | 14% |
| Vitamin B5 | 0.864mg | 1.494mg | 13% |
| Carbs | 30.19g | 66.22g | 12% |
| Vitamin B2 | 0.058mg | 0.22mg | 12% |
| Starch | 23.49g | 10% | |
| Folate | 25µg | 52µg | 7% |
| Choline | 32.2mg | 6% | |
| Potassium | 660mg | 566mg | 3% |
| Protein | 18.22g | 17.3g | 2% |
| Calcium | 37mg | 58mg | 2% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Vitamin E | 0.9mg | 1.01mg | 1% |
| Vitamin B3 | 1.062mg | 0.934mg | 1% |
| Net carbs | 26.89g | 50.82g | N/A |
| Sugar | 5.91g | 1.45g | N/A |
| Sodium | 12mg | 4mg | 0% |
| Tryptophan | 0.287mg | 0.335mg | 0% |
| Threonine | 0.688mg | 0.502mg | 0% |
| Isoleucine | 0.789mg | 0.668mg | 0% |
| Leucine | 1.472mg | 1.374mg | 0% |
| Lysine | 0.928mg | 0.76mg | 0% |
| Methionine | 0.362mg | 0.335mg | 0% |
| Phenylalanine | 0.951mg | 0.908mg | 0% |
| Valine | 1.094mg | 0.964mg | 0% |
| Histidine | 0.456mg | 0.41mg | 0% |
| Fructose | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +523.8% |
| Contains more CarbsCarbs | +119.3% |
| Contains more WaterWater | +26% |
| Contains more OtherOther | +14.2% |
~equal in
Protein
~17.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +901.6% |
| Contains more Poly. FatPolyunsaturated fat | +183.6% |
| Contains less Sat. FatSaturated fat | -82.9% |