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Cashew vs. Bran — In-Depth Nutrition Comparison

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Differences between cashew and bran

  • Bran contains less copper, iron, phosphorus, magnesium, zinc, vitamin B6, manganese, selenium, and vitamin B1 than cashew.
  • Cashew's daily need coverage for copper is 237% higher.
  • Bran contains 48 times less saturated fat than cashew. Cashew contains 7.783g of saturated fat, while bran contains 0.163g.
  • Cashew has a lower glycemic index. The glycemic index of cashew is 25, while the glycemic index of bran is 56.

The food types used in this comparison are Nuts, cashew nuts, raw and Oat bran, cooked.

Infographic

Cashew vs Bran infographic
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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.
Cashew
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Bran
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +630%
Contains more CalciumCalcium +270%
Contains more PotassiumPotassium +617.4%
Contains more IronIron +659.1%
Contains more CopperCopper +3225.8%
Contains more ZincZinc +990.6%
Contains more PhosphorusPhosphorus +398.3%
Contains more ManganeseManganese +71.7%
Contains more SeleniumSelenium +158.4%
Contains less SodiumSodium -91.7%

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.
Cashew
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Bran
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +164.4%
Contains more Vitamin B2Vitamin B2 +70.6%
Contains more Vitamin B3Vitamin B3 +637.5%
Contains more Vitamin B5Vitamin B5 +298.2%
Contains more Vitamin B6Vitamin B6 +1568%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +316.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cashew Bran DV% diff.
Copper 2.195mg 0.066mg 237%
Iron 6.68mg 0.88mg 73%
Phosphorus 593mg 119mg 68%
Fats 43.85g 0.86g 66%
Magnesium 292mg 40mg 60%
Monounsaturated fat 23.797g 0.291g 59%
Polyunsaturated fat 7.845g 0.339g 50%
Zinc 5.78mg 0.53mg 48%
Saturated fat 7.783g 0.163g 35%
Vitamin B6 0.417mg 0.025mg 30%
Protein 18.22g 3.21g 30%
Manganese 1.655mg 0.964mg 30%
Vitamin K 34.1µg 28%
Calories 553kcal 40kcal 26%
Selenium 19.9µg 7.7µg 22%
Vitamin B1 0.423mg 0.16mg 22%
Potassium 660mg 92mg 17%
Vitamin B5 0.864mg 0.217mg 13%
Starch 23.49g 10%
Vitamin B3 1.062mg 0.144mg 6%
Carbs 30.19g 11.44g 6%
Vitamin E 0.9mg 6%
Folate 25µg 6µg 5%
Fiber 3.3g 2.6g 3%
Calcium 37mg 10mg 3%
Vitamin B2 0.058mg 0.034mg 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 26.89g 8.84g N/A
Sugar 5.91g N/A
Sodium 12mg 1mg 0%
Tryptophan 0.287mg 0.057mg 0%
Threonine 0.688mg 0.086mg 0%
Isoleucine 0.789mg 0.114mg 0%
Leucine 1.472mg 0.235mg 0%
Lysine 0.928mg 0.13mg 0%
Methionine 0.362mg 0.057mg 0%
Phenylalanine 0.951mg 0.155mg 0%
Valine 1.094mg 0.165mg 0%
Histidine 0.456mg 0.07mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
4
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +467.6%
Contains more FatsFats +4998.8%
Contains more CarbsCarbs +163.9%
Contains more OtherOther +418.4%
Contains more WaterWater +1515.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +8077.7%
Contains more Poly. FatPolyunsaturated fat +2214.2%
Contains less Sat. FatSaturated fat -97.9%

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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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.