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Macadamia vs. Bran raw — In-Depth Nutrition Comparison

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The main differences between Macadamia and Bran raw

  • Macadamia has more Copper, however, Bran raw has more Phosphorus, Selenium, Manganese, Fiber, Magnesium, Iron, Zinc, and Vitamin B5.
  • Daily need coverage for Phosphorus from Bran raw is 78% higher.
  • Bran raw has 9 times less Saturated Fat than Macadamia. Macadamia has 12.061g of Saturated Fat, while Bran raw has 1.328g.

Food types used in this article are Nuts, macadamia nuts, raw and Oat bran, raw.

Infographic

Macadamia 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 +46.6%
Contains more Copper +87.6%
Contains more Iron +46.6%
Contains more Magnesium +80.8%
Contains more Phosphorus +290.4%
Contains more Potassium +53.8%
Contains less Sodium -20%
Contains more Zinc +139.2%
Contains more Manganese +36.3%
Contains more Selenium +1155.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +46.6%
Contains more Copper +87.6%
Contains more Iron +46.6%
Contains more Magnesium +80.8%
Contains more Phosphorus +290.4%
Contains more Potassium +53.8%
Contains less Sodium -20%
Contains more Zinc +139.2%
Contains more Manganese +36.3%
Contains more Selenium +1155.6%

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 C +∞%
Contains more Vitamin B3 +164.8%
Contains more Vitamin B6 +66.7%
Contains more Vitamin E +87%
Contains more Vitamin B2 +35.8%
Contains more Vitamin B5 +97.1%
Contains more Folate +372.7%
Equal in Vitamin B1 - 1.17
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% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0% 0%
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 C +∞%
Contains more Vitamin B3 +164.8%
Contains more Vitamin B6 +66.7%
Contains more Vitamin E +87%
Contains more Vitamin B2 +35.8%
Contains more Vitamin B5 +97.1%
Contains more Folate +372.7%
Equal in Vitamin B1 - 1.17

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +977.8%
Contains more Protein +118.7%
Contains more Carbs +379.2%
Contains more Water +381.6%
Contains more Other +154.4%
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 +977.8%
Contains more Protein +118.7%
Contains more Carbs +379.2%
Contains more Water +381.6%
Contains more Other +154.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2378%
Contains less Saturated Fat -89%
Contains more Polyunsaturated fat +84.2%
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains more Monounsaturated Fat +2378%
Contains less Saturated Fat -89%
Contains more Polyunsaturated fat +84.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macadamia Bran raw Opinion
Net carbs 5.22g 50.82g Bran raw
Protein 7.91g 17.3g Bran raw
Fats 75.77g 7.03g Macadamia
Carbs 13.82g 66.22g Bran raw
Calories 718kcal 246kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g 1.45g Bran raw
Fiber 8.6g 15.4g Bran raw
Calcium 85mg 58mg Macadamia
Iron 3.69mg 5.41mg Bran raw
Magnesium 130mg 235mg Bran raw
Phosphorus 188mg 734mg Bran raw
Potassium 368mg 566mg Bran raw
Sodium 5mg 4mg Bran raw
Zinc 1.3mg 3.11mg Bran raw
Copper 0.756mg 0.403mg Macadamia
Manganese 4.131mg 5.63mg Bran raw
Selenium 3.6µg 45.2µg Bran raw
Vitamin E 0.54mg 1.01mg Bran raw
Vitamin C 1.2mg 0mg Macadamia
Vitamin B1 1.195mg 1.17mg Macadamia
Vitamin B2 0.162mg 0.22mg Bran raw
Vitamin B3 2.473mg 0.934mg Macadamia
Vitamin B5 0.758mg 1.494mg Bran raw
Vitamin B6 0.275mg 0.165mg Macadamia
Folate 11µg 52µg Bran raw
Choline 32.2mg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.067mg 0.335mg Bran raw
Threonine 0.37mg 0.502mg Bran raw
Isoleucine 0.314mg 0.668mg Bran raw
Leucine 0.602mg 1.374mg Bran raw
Lysine 0.018mg 0.76mg Bran raw
Methionine 0.023mg 0.335mg Bran raw
Phenylalanine 0.665mg 0.908mg Bran raw
Valine 0.363mg 0.964mg Bran raw
Histidine 0.195mg 0.41mg Bran raw
Saturated Fat 12.061g 1.328g Bran raw
Monounsaturated Fat 58.877g 2.376g Macadamia
Polyunsaturated fat 1.502g 2.766g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia 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
40%
Macadamia
44%
Bran raw
Minerals Daily Need Coverage Score
122%
Macadamia
195%
Bran raw

Comparison summary

Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 46)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 3.12g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 10.733g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $3)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
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

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.