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Cashew vs Bran - In-Depth Nutrition Comparison

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Significant differences between Cashew and Bran

  • Cashew has more Copper, Vitamin K, Zinc, and Vitamin B6, however Bran is richer in Manganese, Vitamin B1, Fiber, Selenium, and Phosphorus.
  • Cashew covers your daily Copper needs 199% more than Bran.
  • Bran has 11 times less Vitamin K than Cashew. Cashew has 34.1µg of Vitamin K, while Bran has 3.2µg.
  • Bran contains less Saturated Fat.

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

Infographic

Cashew 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
5
:
3
Bran
Contains more Iron +23.5%
Contains more Magnesium +24.3%
Contains more Potassium +16.6%
Contains more Zinc +85.9%
Contains more Copper +444.7%
Contains more Calcium +56.8%
Contains more Phosphorus +23.8%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Iron +23.5%
Contains more Magnesium +24.3%
Contains more Potassium +16.6%
Contains more Zinc +85.9%
Contains more Copper +444.7%
Contains more Calcium +56.8%
Contains more Phosphorus +23.8%
Contains less Sodium -66.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
4
:
5
Bran
Contains more Vitamin C +∞%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B6 +152.7%
Contains more Vitamin K +965.6%
Contains more Vitamin E +12.2%
Contains more Vitamin B1 +176.6%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B5 +72.9%
Contains more Folate +108%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +13.7%
Contains more Vitamin B6 +152.7%
Contains more Vitamin K +965.6%
Contains more Vitamin E +12.2%
Contains more Vitamin B1 +176.6%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B5 +72.9%
Contains more Folate +108%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cashew Bran
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Bran Opinion
Net carbs 26.89g 50.82g Bran
Protein 18.22g 17.3g Cashew
Fats 43.85g 7.03g Cashew
Carbs 30.19g 66.22g Bran
Calories 553kcal 246kcal Cashew
Starch 23.49g g Cashew
Fructose 0.05g g Cashew
Sugar 5.91g 1.45g Bran
Fiber 3.3g 15.4g Bran
Calcium 37mg 58mg Bran
Iron 6.68mg 5.41mg Cashew
Magnesium 292mg 235mg Cashew
Phosphorus 593mg 734mg Bran
Potassium 660mg 566mg Cashew
Sodium 12mg 4mg Bran
Zinc 5.78mg 3.11mg Cashew
Copper 2.195mg 0.403mg Cashew
Vitamin A 0IU 0IU
Vitamin E 0.9mg 1.01mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 1.17mg Bran
Vitamin B2 0.058mg 0.22mg Bran
Vitamin B3 1.062mg 0.934mg Cashew
Vitamin B5 0.864mg 1.494mg Bran
Vitamin B6 0.417mg 0.165mg Cashew
Folate 25µg 52µg Bran
Vitamin B12 0µg 0µg
Vitamin K 34.1µg 3.2µg Cashew
Tryptophan 0.287mg 0.335mg Bran
Threonine 0.688mg 0.502mg Cashew
Isoleucine 0.789mg 0.668mg Cashew
Leucine 1.472mg 1.374mg Cashew
Lysine 0.928mg 0.76mg Cashew
Methionine 0.362mg 0.335mg Cashew
Phenylalanine 0.951mg 0.908mg Cashew
Valine 1.094mg 0.964mg Cashew
Histidine 0.456mg 0.41mg Cashew
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 7.783g 1.328g Bran
Monounsaturated Fat 23.797g 2.376g Cashew
Polyunsaturated fat 7.845g 2.766g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
Cashew
46
Bran
Mineral Summary Score
209
Cashew
122
Bran

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
109%
Cashew
104%
Bran
Carbohydrates
30%
Cashew
66%
Bran
Fats
202%
Cashew
32%
Bran

Comparison summary

Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 31)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 4.46g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 6.455g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/168872/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.