Cashew vs. Bran raw — In-Depth Nutrition Comparison
Compare
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.
Specific food types used in this comparison are Nuts, cashew nuts, raw and Oat bran, raw.
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 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 553kcal | 246kcal |
|
| Protein | 18.22g | 17.3g |
|
| Fats | 43.85g | 7.03g |
|
| Vitamin C | 0.5mg | 0mg |
|
| Net carbs | 26.89g | 50.82g |
|
| Carbs | 30.19g | 66.22g |
|
| Magnesium | 292mg | 235mg |
|
| Calcium | 37mg | 58mg |
|
| Potassium | 660mg | 566mg |
|
| Iron | 6.68mg | 5.41mg |
|
| Sugar | 5.91g | 1.45g |
|
| Fiber | 3.3g | 15.4g |
|
| Copper | 2.195mg | 0.403mg |
|
| Zinc | 5.78mg | 3.11mg |
|
| Starch | 23.49g |
|
|
| Phosphorus | 593mg | 734mg |
|
| Sodium | 12mg | 4mg |
|
| Vitamin E | 0.9mg | 1.01mg |
|
| Manganese | 1.655mg | 5.63mg |
|
| Selenium | 19.9µg | 45.2µg |
|
| Vitamin B1 | 0.423mg | 1.17mg |
|
| Vitamin B2 | 0.058mg | 0.22mg |
|
| Vitamin B3 | 1.062mg | 0.934mg |
|
| Vitamin B5 | 0.864mg | 1.494mg |
|
| Vitamin B6 | 0.417mg | 0.165mg |
|
| Vitamin K | 34.1µg | 3.2µg |
|
| Folate | 25µg | 52µg |
|
| Choline | 32.2mg |
|
|
| Saturated Fat | 7.783g | 1.328g |
|
| Monounsaturated Fat | 23.797g | 2.376g |
|
| Polyunsaturated fat | 7.845g | 2.766g |
|
| Tryptophan | 0.287mg | 0.335mg |
|
| Threonine | 0.688mg | 0.502mg |
|
| Isoleucine | 0.789mg | 0.668mg |
|
| Leucine | 1.472mg | 1.374mg |
|
| Lysine | 0.928mg | 0.76mg |
|
| Methionine | 0.362mg | 0.335mg |
|
| Phenylalanine | 0.951mg | 0.908mg |
|
| Valine | 1.094mg | 0.964mg |
|
| Histidine | 0.456mg | 0.41mg |
|
| Fructose | 0.05g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
32%
44%
Minerals Daily Need Coverage Score
200%
195%
Comparison summary
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 31)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 4.46g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Bran raw is lower in Saturated Fat (difference - 6.455g)
Which food is cheaper?
Bran raw is cheaper (difference - $2.5)
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.