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  6. Mixed nuts vs. Bran raw

Mixed nuts vs. Bran raw — In-Depth Nutrition Comparison

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Significant differences between mixed nuts and bran raw

  • Mixed nuts have more copper, vitamin E, and vitamin B3; however, bran raw is richer in manganese, vitamin B1, phosphorus, iron, fiber, and selenium.
  • Bran raw covers your daily manganese needs 156% more than mixed nuts.
  • Bran raw has 8 times less vitamin B3 than mixed nuts. Mixed nuts have 7.709mg of vitamin B3, while bran raw has 0.934mg.
  • 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 mixed nuts is 24.

Specific food types used in this comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Oat bran, raw.

Infographic

Mixed nuts vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +101.7%
Contains more PotassiumPotassium +11.7%
Contains more CopperCopper +125.1%
Contains more IronIron +107.3%
Contains more PhosphorusPhosphorus +61%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +176%
Contains more SeleniumSelenium +33.3%
~equal in Magnesium ~235mg
~equal in Zinc ~3.11mg

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.
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% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +674.3%
Contains more Vitamin B3Vitamin B3 +725.4%
Contains more Vitamin B6Vitamin B6 +113.3%
Contains more Vitamin KVitamin K +78.1%
Contains more FolateFolate +59.6%
Contains more CholineCholine +61.5%
Contains more Vitamin B1Vitamin B1 +519%
Contains more Vitamin B2Vitamin B2 +12.2%
Contains more Vitamin B5Vitamin B5 +31.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Bran raw DV% diff.
Manganese 2.04mg 5.63mg 156%
Vitamin B1 0.189mg 1.17mg 82%
Polyunsaturated fat 14.612g 2.766g 79%
Fats 53.95g 7.03g 72%
Monounsaturated fat 28.488g 2.376g 65%
Copper 0.907mg 0.403mg 56%
Vitamin E 7.82mg 1.01mg 45%
Vitamin B3 7.709mg 0.934mg 42%
Phosphorus 456mg 734mg 40%
Iron 2.61mg 5.41mg 35%
Saturated fat 8.711g 1.328g 34%
Fiber 7g 15.4g 34%
Selenium 33.9µg 45.2µg 21%
Calories 607kcal 246kcal 18%
Carbs 21.05g 66.22g 15%
Vitamin B6 0.352mg 0.165mg 14%
Folate 83µg 52µg 8%
Vitamin B5 1.14mg 1.494mg 7%
Calcium 117mg 58mg 6%
Protein 20.04g 17.3g 5%
Choline 52mg 32.2mg 4%
Zinc 3.36mg 3.11mg 2%
Vitamin K 5.7µg 3.2µg 2%
Starch 4.2g 2%
Vitamin B2 0.196mg 0.22mg 2%
Potassium 632mg 566mg 2%
Magnesium 229mg 235mg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 14.05g 50.82g N/A
Sugar 4.15g 1.45g N/A
Sodium 5mg 4mg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.335mg 0%
Threonine 0.703mg 0.502mg 0%
Isoleucine 0.826mg 0.668mg 0%
Leucine 1.656mg 1.374mg 0%
Lysine 0.782mg 0.76mg 0%
Methionine 0.283mg 0.335mg 0%
Phenylalanine 1.182mg 0.908mg 0%
Valine 1.001mg 0.964mg 0%
Histidine 0.572mg 0.41mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +15.8%
Contains more FatsFats +667.4%
Contains more CarbsCarbs +214.6%
Contains more WaterWater +214.9%
~equal in Other ~2.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +1099%
Contains more Poly. FatPolyunsaturated fat +428.3%
Contains less Sat. FatSaturated fat -84.8%

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/nutrients
  2. Bran raw - 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.