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  6. Brazil nut vs. Bran

Brazil nut vs. Bran — In-Depth Nutrition Comparison

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Important differences between brazil nut and bran

  • Bran has less selenium, copper, phosphorus, magnesium, vitamin B1, zinc, fiber, iron, and potassium.
  • Brazil nut's daily need coverage for selenium is 3471% more.
  • Brazil nut has 99 times more saturated fat than bran. Brazil nut has 16.134g of saturated fat, while bran has 0.163g.
  • Bran has a higher glycemic index than brazil nut.

The food varieties used in the comparison are Nuts, brazilnuts, dried, unblanched and Oat bran, cooked.

Infographic

Brazil nut 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" 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Bran
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 +840%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +616.3%
Contains more IronIron +176.1%
Contains more CopperCopper +2540.9%
Contains more ZincZinc +666%
Contains more PhosphorusPhosphorus +509.2%
Contains more ManganeseManganese +26.9%
Contains more SeleniumSelenium +24796.1%
Contains less SodiumSodium -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" 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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Bran
Bran
1
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 +285.6%
Contains more Vitamin B3Vitamin B3 +104.9%
Contains more Vitamin B6Vitamin B6 +304%
Contains more FolateFolate +266.7%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +17.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.034mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Bran DV% diff.
Selenium 1917µg 7.7µg 3471%
Copper 1.743mg 0.066mg 186%
Polyunsaturated fat 24.399g 0.339g 160%
Fats 67.1g 0.86g 102%
Phosphorus 725mg 119mg 87%
Magnesium 376mg 40mg 80%
Saturated fat 16.134g 0.163g 73%
Monounsaturated fat 23.879g 0.291g 59%
Vitamin B1 0.617mg 0.16mg 38%
Vitamin E 5.65mg 38%
Zinc 4.06mg 0.53mg 32%
Calories 659kcal 40kcal 31%
Protein 14.32g 3.21g 22%
Fiber 7.5g 2.6g 20%
Iron 2.43mg 0.88mg 19%
Potassium 659mg 92mg 17%
Calcium 160mg 10mg 15%
Manganese 1.223mg 0.964mg 11%
Vitamin B6 0.101mg 0.025mg 6%
Choline 28.8mg 5%
Folate 22µg 6µg 4%
Vitamin C 0.7mg 0mg 1%
Vitamin B3 0.295mg 0.144mg 1%
Vitamin B5 0.184mg 0.217mg 1%
Net carbs 4.24g 8.84g N/A
Carbs 11.74g 11.44g 0%
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 3mg 1mg 0%
Vitamin B2 0.035mg 0.034mg 0%
Tryptophan 0.135mg 0.057mg 0%
Threonine 0.365mg 0.086mg 0%
Isoleucine 0.518mg 0.114mg 0%
Leucine 1.19mg 0.235mg 0%
Lysine 0.49mg 0.13mg 0%
Methionine 1.124mg 0.057mg 0%
Phenylalanine 0.639mg 0.155mg 0%
Valine 0.76mg 0.165mg 0%
Histidine 0.409mg 0.07mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Bran
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 +346.1%
Contains more FatsFats +7702.3%
Contains more OtherOther +598%
Contains more WaterWater +2356.1%
~equal in Carbs ~11.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Bran
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 +8105.8%
Contains more Poly. FatPolyunsaturated fat +7097.3%
Contains less Sat. FatSaturated fat -99%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.