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  6. Macadamia vs. Bran raw

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 for 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.
  • Bran raw has a higher glycemic index than macadamia.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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 +46.6%
Contains more CopperCopper +87.6%
Contains more MagnesiumMagnesium +80.8%
Contains more PotassiumPotassium +53.8%
Contains more IronIron +46.6%
Contains more ZincZinc +139.2%
Contains more PhosphorusPhosphorus +290.4%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +36.3%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4% 0% 0% 11% 299% 37% 46% 45% 63% 0% 0% 8.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +164.8%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin EVitamin E +87%
Contains more Vitamin B2Vitamin B2 +35.8%
Contains more Vitamin B5Vitamin B5 +97.1%
Contains more FolateFolate +372.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~1.17mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macadamia Bran raw DV% diff.
Monounsaturated fat 58.877g 2.376g 141%
Fats 75.77g 7.03g 106%
Phosphorus 188mg 734mg 78%
Selenium 3.6µg 45.2µg 76%
Manganese 4.131mg 5.63mg 65%
Saturated fat 12.061g 1.328g 49%
Copper 0.756mg 0.403mg 39%
Fiber 8.6g 15.4g 27%
Magnesium 130mg 235mg 25%
Calories 718kcal 246kcal 24%
Iron 3.69mg 5.41mg 22%
Protein 7.91g 17.3g 19%
Carbs 13.82g 66.22g 17%
Zinc 1.3mg 3.11mg 16%
Vitamin B5 0.758mg 1.494mg 15%
Vitamin B3 2.473mg 0.934mg 10%
Folate 11µg 52µg 10%
Vitamin B6 0.275mg 0.165mg 8%
Polyunsaturated fat 1.502g 2.766g 8%
Potassium 368mg 566mg 6%
Choline 32.2mg 6%
Vitamin B2 0.162mg 0.22mg 4%
Calcium 85mg 58mg 3%
Vitamin E 0.54mg 1.01mg 3%
Vitamin K 3.2µg 3%
Vitamin B1 1.195mg 1.17mg 2%
Vitamin C 1.2mg 0mg 1%
Protein per 100 calories 1.1g 7g N/A
Calories per 10 g protein 908kcal 142kcal N/A
Weight per 100 calories 14g 41g N/A
Unsaturated / Saturated Fat ratio 5 3.9 N/A
Net carbs 5.22g 50.82g N/A
Sugar 4.57g 1.45g N/A
Starch 1.05g 0%
Sodium 5mg 4mg 0%
Tryptophan 0.067mg 0.335mg 0%
Threonine 0.37mg 0.502mg 0%
Isoleucine 0.314mg 0.668mg 0%
Leucine 0.602mg 1.374mg 0%
Lysine 0.018mg 0.76mg 0%
Methionine 0.023mg 0.335mg 0%
Phenylalanine 0.665mg 0.908mg 0%
Valine 0.363mg 0.964mg 0%
Histidine 0.195mg 0.41mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +977.8%
Contains more ProteinProtein +118.7%
Contains more CarbsCarbs +379.2%
Contains more WaterWater +381.6%
Contains more OtherOther +154.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 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 +2378%
Contains less Sat. FatSaturated fat -89%
Contains more Poly. FatPolyunsaturated fat +84.2%

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.