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Brazil nut vs Bran - In-Depth Nutrition Comparison

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Differences between Brazil nut and Bran

  • Brazil nut has more Selenium, Copper, Magnesium, and Vitamin E , while Bran has more Manganese, Vitamin B1, Iron, Fiber, and Vitamin B5.
  • Brazil nut's daily need coverage for Selenium is 3403% higher.
  • Bran contains 12 times less Saturated Fat than Brazil nut. Brazil nut contains 16.134g of Saturated Fat, while Bran contains 1.328g.

The food types used in this comparison are Nuts, brazilnuts, dried, unblanched and Oat bran, raw.

Infographic

Brazil nut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +175.9%
Contains more Magnesium +60%
Contains more Potassium +16.4%
Contains less Sodium -25%
Contains more Zinc +30.5%
Contains more Copper +332.5%
Contains more Iron +122.6%
Equal in Phosphorus - 734
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Calcium +175.9%
Contains more Magnesium +60%
Contains more Potassium +16.4%
Contains less Sodium -25%
Contains more Zinc +30.5%
Contains more Copper +332.5%
Contains more Iron +122.6%
Equal in Phosphorus - 734

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
:
7
Bran
Contains more Vitamin E +459.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +89.6%
Contains more Vitamin B2 +528.6%
Contains more Vitamin B3 +216.6%
Contains more Vitamin B5 +712%
Contains more Vitamin B6 +63.4%
Contains more Folate +136.4%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
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 E +459.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +89.6%
Contains more Vitamin B2 +528.6%
Contains more Vitamin B3 +216.6%
Contains more Vitamin B5 +712%
Contains more Vitamin B6 +63.4%
Contains more Folate +136.4%
Contains more Vitamin K +∞%

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.
Brazil nut Bran
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Bran Opinion
Net carbs 4.24g 50.82g Bran
Protein 14.32g 17.3g Bran
Fats 67.1g 7.03g Brazil nut
Carbs 11.74g 66.22g Bran
Calories 659kcal 246kcal Brazil nut
Starch 0.25g g Brazil nut
Fructose 0g g Brazil nut
Sugar 2.33g 1.45g Bran
Fiber 7.5g 15.4g Bran
Calcium 160mg 58mg Brazil nut
Iron 2.43mg 5.41mg Bran
Magnesium 376mg 235mg Brazil nut
Phosphorus 725mg 734mg Bran
Potassium 659mg 566mg Brazil nut
Sodium 3mg 4mg Brazil nut
Zinc 4.06mg 3.11mg Brazil nut
Copper 1.743mg 0.403mg Brazil nut
Vitamin A 0IU 0IU
Vitamin E 5.65mg 1.01mg Brazil nut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.7mg 0mg Brazil nut
Vitamin B1 0.617mg 1.17mg Bran
Vitamin B2 0.035mg 0.22mg Bran
Vitamin B3 0.295mg 0.934mg Bran
Vitamin B5 0.184mg 1.494mg Bran
Vitamin B6 0.101mg 0.165mg Bran
Folate 22µg 52µg Bran
Vitamin B12 0µg 0µg
Vitamin K 0µg 3.2µg Bran
Tryptophan 0.135mg 0.335mg Bran
Threonine 0.365mg 0.502mg Bran
Isoleucine 0.518mg 0.668mg Bran
Leucine 1.19mg 1.374mg Bran
Lysine 0.49mg 0.76mg Bran
Methionine 1.124mg 0.335mg Brazil nut
Phenylalanine 0.639mg 0.908mg Bran
Valine 0.76mg 0.964mg Bran
Histidine 0.409mg 0.41mg Bran
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 16.134g 1.328g Bran
Monounsaturated Fat 23.879g 2.376g Brazil nut
Polyunsaturated fat 24.399g 2.766g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut 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
28
Brazil nut
46
Bran
Mineral Summary Score
184
Brazil nut
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
86%
Brazil nut
104%
Bran
Carbohydrates
12%
Brazil nut
66%
Bran
Fats
310%
Brazil nut
32%
Bran

Comparison summary

Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 46)
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.88g)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 14.806g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3.4)
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
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.

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. 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/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.