Pistachio vs. Bran — In-Depth Nutrition Comparison
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A recap on the differences between pistachios and bran
- Bran has less copper, vitamin B6, vitamin B1, phosphorus, iron, fiber, potassium, magnesium, and zinc.
- Pistachios cover your daily copper needs 137% more than bran.
- Bran contains 68 times less vitamin B6 than pistachios. Pistachios contain 1.7mg of vitamin B6, while bran contains 0.025mg.
- Bran has less saturated fat.
- The glycemic index of bran is higher.
Food varieties used in this article are Nuts, pistachio nuts, raw and Oat bran, cooked.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +202.5% |
| Contains more CalciumCalcium | +950% |
| Contains more PotassiumPotassium | +1014.1% |
| Contains more IronIron | +345.5% |
| Contains more CopperCopper | +1869.7% |
| Contains more ZincZinc | +315.1% |
| Contains more PhosphorusPhosphorus | +311.8% |
| Contains more ManganeseManganese | +24.5% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +443.8% |
| Contains more Vitamin B2Vitamin B2 | +370.6% |
| Contains more Vitamin B3Vitamin B3 | +802.8% |
| Contains more Vitamin B5Vitamin B5 | +139.6% |
| Contains more Vitamin B6Vitamin B6 | +6700% |
| Contains more FolateFolate | +750% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.3mg | 0.066mg | 137% |
| Vitamin B6 | 1.7mg | 0.025mg | 129% |
| Polyunsaturated fat | 14.38g | 0.339g | 94% |
| Fats | 45.32g | 0.86g | 68% |
| Vitamin B1 | 0.87mg | 0.16mg | 59% |
| Monounsaturated fat | 23.257g | 0.291g | 57% |
| Phosphorus | 490mg | 119mg | 53% |
| Iron | 3.92mg | 0.88mg | 38% |
| Protein | 20.16g | 3.21g | 34% |
| Fiber | 10.6g | 2.6g | 32% |
| Potassium | 1025mg | 92mg | 27% |
| Saturated fat | 5.907g | 0.163g | 26% |
| Calories | 560kcal | 40kcal | 26% |
| Magnesium | 121mg | 40mg | 19% |
| Vitamin E | 2.86mg | 19% | |
| Zinc | 2.2mg | 0.53mg | 15% |
| Folate | 51µg | 6µg | 11% |
| Calcium | 105mg | 10mg | 10% |
| Manganese | 1.2mg | 0.964mg | 10% |
| Vitamin B2 | 0.16mg | 0.034mg | 10% |
| Vitamin B3 | 1.3mg | 0.144mg | 7% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Vitamin B5 | 0.52mg | 0.217mg | 6% |
| Carbs | 27.17g | 11.44g | 5% |
| Vitamin A | 26µg | 0µg | 3% |
| Selenium | 7µg | 7.7µg | 1% |
| Starch | 1.67g | 1% | |
| Net carbs | 16.57g | 8.84g | N/A |
| Sugar | 7.66g | N/A | |
| Sodium | 1mg | 1mg | 0% |
| Tryptophan | 0.251mg | 0.057mg | 0% |
| Threonine | 0.684mg | 0.086mg | 0% |
| Isoleucine | 0.917mg | 0.114mg | 0% |
| Leucine | 1.604mg | 0.235mg | 0% |
| Lysine | 1.138mg | 0.13mg | 0% |
| Methionine | 0.36mg | 0.057mg | 0% |
| Phenylalanine | 1.092mg | 0.155mg | 0% |
| Valine | 1.249mg | 0.165mg | 0% |
| Histidine | 0.512mg | 0.07mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-6 - Linoleic acid | 14.091g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +528% |
| Contains more FatsFats | +5169.8% |
| Contains more CarbsCarbs | +137.5% |
| Contains more OtherOther | +508.2% |
| Contains more WaterWater | +1822.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +7892.1% |
| Contains more Poly. FatPolyunsaturated fat | +4141.9% |
| Contains less Sat. FatSaturated fat | -97.2% |
