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Hazelnut vs. Bran raw — In-Depth Nutrition Comparison

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Summary of differences between Hazelnut and Bran raw

  • Hazelnut has more Copper, Vitamin E , Vitamin B6, and Manganese, while Bran raw has more Selenium, Phosphorus, Vitamin B1, Fiber, and Magnesium.
  • Hazelnut covers your daily need of Copper 147% more than Bran raw.
  • Hazelnut contains 15 times more Vitamin E than Bran raw. While Hazelnut contains 15.03mg of Vitamin E , Bran raw contains only 1.01mg.
  • The amount of Saturated Fat in Bran raw is lower.

These are the specific foods used in this comparison Nuts, hazelnuts or filberts and Oat bran, raw.

Infographic

Hazelnut 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.
Contains more Calcium +96.6%
Contains more Potassium +20.1%
Contains less Sodium -100%
Contains more Copper +328%
Contains more Iron +15.1%
Contains more Magnesium +44.2%
Contains more Phosphorus +153.1%
Contains more Zinc +26.9%
Contains more Selenium +1783.3%
Equal in Manganese - 5.63
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +96.6%
Contains more Potassium +20.1%
Contains less Sodium -100%
Contains more Copper +328%
Contains more Iron +15.1%
Contains more Magnesium +44.2%
Contains more Phosphorus +153.1%
Contains more Zinc +26.9%
Contains more Selenium +1783.3%
Equal in Manganese - 5.63

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1388.1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B6 +241.2%
Contains more Folate +117.3%
Contains more Choline +41.6%
Contains more Vitamin K +343.8%
Contains more Vitamin B1 +82%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B5 +62.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 25% 36%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 18% 8%
Contains more Vitamin A +∞%
Contains more Vitamin E +1388.1%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B6 +241.2%
Contains more Folate +117.3%
Contains more Choline +41.6%
Contains more Vitamin K +343.8%
Contains more Vitamin B1 +82%
Contains more Vitamin B2 +94.7%
Contains more Vitamin B5 +62.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +764.2%
Contains more Protein +15.7%
Contains more Carbs +296.5%
Contains more Water +23.4%
Contains more Other +26.6%
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 Fats +764.2%
Contains more Protein +15.7%
Contains more Carbs +296.5%
Contains more Water +23.4%
Contains more Other +26.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1821.4%
Contains more Polyunsaturated fat +186.3%
Contains less Saturated Fat -70.3%
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains more Monounsaturated Fat +1821.4%
Contains more Polyunsaturated fat +186.3%
Contains less Saturated Fat -70.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut Bran raw
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Bran raw Opinion
Net carbs 7g 50.82g Bran raw
Protein 14.95g 17.3g Bran raw
Fats 60.75g 7.03g Hazelnut
Carbs 16.7g 66.22g Bran raw
Calories 628kcal 246kcal Hazelnut
Starch 0.48g Hazelnut
Fructose 0.07g Hazelnut
Sugar 4.34g 1.45g Bran raw
Fiber 9.7g 15.4g Bran raw
Calcium 114mg 58mg Hazelnut
Iron 4.7mg 5.41mg Bran raw
Magnesium 163mg 235mg Bran raw
Phosphorus 290mg 734mg Bran raw
Potassium 680mg 566mg Hazelnut
Sodium 0mg 4mg Hazelnut
Zinc 2.45mg 3.11mg Bran raw
Copper 1.725mg 0.403mg Hazelnut
Manganese 6.175mg 5.63mg Hazelnut
Selenium 2.4µg 45.2µg Bran raw
Vitamin A 20IU 0IU Hazelnut
Vitamin A RAE 1µg 0µg Hazelnut
Vitamin E 15.03mg 1.01mg Hazelnut
Vitamin C 6.3mg 0mg Hazelnut
Vitamin B1 0.643mg 1.17mg Bran raw
Vitamin B2 0.113mg 0.22mg Bran raw
Vitamin B3 1.8mg 0.934mg Hazelnut
Vitamin B5 0.918mg 1.494mg Bran raw
Vitamin B6 0.563mg 0.165mg Hazelnut
Folate 113µg 52µg Hazelnut
Choline 45.6mg 32.2mg Hazelnut
Vitamin K 14.2µg 3.2µg Hazelnut
Tryptophan 0.193mg 0.335mg Bran raw
Threonine 0.497mg 0.502mg Bran raw
Isoleucine 0.545mg 0.668mg Bran raw
Leucine 1.063mg 1.374mg Bran raw
Lysine 0.42mg 0.76mg Bran raw
Methionine 0.221mg 0.335mg Bran raw
Phenylalanine 0.663mg 0.908mg Bran raw
Valine 0.701mg 0.964mg Bran raw
Histidine 0.432mg 0.41mg Hazelnut
Saturated Fat 4.464g 1.328g Bran raw
Monounsaturated Fat 45.652g 2.376g Hazelnut
Polyunsaturated fat 7.92g 2.766g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
Hazelnut
44%
Bran raw
Minerals Daily Need Coverage Score
197%
Hazelnut
195%
Bran raw

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 2.89g)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 3.136g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $3.2)
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

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.