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  6. Pistachio vs. Bran

Pistachio vs. Bran — In-Depth Nutrition Comparison

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A recap on differences between Pistachio and Bran

  • Bran has less Copper, Vitamin B6, Vitamin B1, Phosphorus, Iron, Fiber, Potassium, Magnesium, and Zinc.
  • Pistachio covers your daily Copper needs 137% more than Bran.
  • Bran contains 68 times less Vitamin B6 than Pistachio. Pistachio contains 1.7mg of Vitamin B6, while Bran contains 0.025mg.
  • Bran has less Saturated Fat.

Food varieties used in this article are Nuts, pistachio nuts, raw and Oat bran, cooked.

Infographic

Pistachio vs Bran 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.
Pistachio
Pistachio
8
:
1
Bran
Bran
Contains more Calcium +950%
Contains more Iron +345.5%
Contains more Magnesium +202.5%
Contains more Phosphorus +311.8%
Contains more Potassium +1014.1%
Contains more Zinc +315.1%
Contains more Copper +1869.7%
Contains more Manganese +24.5%
Equal in Sodium - 1
Equal in Selenium - 7.7
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +950%
Contains more Iron +345.5%
Contains more Magnesium +202.5%
Contains more Phosphorus +311.8%
Contains more Potassium +1014.1%
Contains more Zinc +315.1%
Contains more Copper +1869.7%
Contains more Manganese +24.5%
Equal in Sodium - 1
Equal in Selenium - 7.7

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.
Pistachio
Pistachio
9
:
0
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +443.8%
Contains more Vitamin B2 +370.6%
Contains more Vitamin B3 +802.8%
Contains more Vitamin B5 +139.6%
Contains more Vitamin B6 +6700%
Contains more Folate +750%
Pistachio
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +443.8%
Contains more Vitamin B2 +370.6%
Contains more Vitamin B3 +802.8%
Contains more Vitamin B5 +139.6%
Contains more Vitamin B6 +6700%
Contains more Folate +750%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
4
:
1
Bran
Bran
Contains more Protein +528%
Contains more Fats +5169.8%
Contains more Carbs +137.5%
Contains more Other +508.2%
Contains more Water +1822.2%
Pistachio
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +528%
Contains more Fats +5169.8%
Contains more Carbs +137.5%
Contains more Other +508.2%
Contains more Water +1822.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +7892.1%
Contains more Polyunsaturated fat +4141.9%
Contains less Saturated Fat -97.2%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +7892.1%
Contains more Polyunsaturated fat +4141.9%
Contains less Saturated Fat -97.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Bran
Rich in minerals 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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pistachio Bran Opinion
Net carbs 16.57g 8.84g Pistachio
Protein 20.16g 3.21g Pistachio
Fats 45.32g 0.86g Pistachio
Carbs 27.17g 11.44g Pistachio
Calories 560kcal 40kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g Bran
Fiber 10.6g 2.6g Pistachio
Calcium 105mg 10mg Pistachio
Iron 3.92mg 0.88mg Pistachio
Magnesium 121mg 40mg Pistachio
Phosphorus 490mg 119mg Pistachio
Potassium 1025mg 92mg Pistachio
Sodium 1mg 1mg
Zinc 2.2mg 0.53mg Pistachio
Copper 1.3mg 0.066mg Pistachio
Manganese 1.2mg 0.964mg Pistachio
Selenium 7µg 7.7µg Bran
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg Pistachio
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 0.16mg Pistachio
Vitamin B2 0.16mg 0.034mg Pistachio
Vitamin B3 1.3mg 0.144mg Pistachio
Vitamin B5 0.52mg 0.217mg Pistachio
Vitamin B6 1.7mg 0.025mg Pistachio
Folate 51µg 6µg Pistachio
Tryptophan 0.251mg 0.057mg Pistachio
Threonine 0.684mg 0.086mg Pistachio
Isoleucine 0.917mg 0.114mg Pistachio
Leucine 1.604mg 0.235mg Pistachio
Lysine 1.138mg 0.13mg Pistachio
Methionine 0.36mg 0.057mg Pistachio
Phenylalanine 1.092mg 0.155mg Pistachio
Valine 1.249mg 0.165mg Pistachio
Histidine 0.512mg 0.07mg Pistachio
Saturated Fat 5.907g 0.163g Bran
Monounsaturated Fat 23.257g 0.291g Pistachio
Polyunsaturated fat 14.38g 0.339g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

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

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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
71%
Pistachio
6%
Bran
Minerals Daily Need Coverage Score
125%
Pistachio
33%
Bran

Comparison summary

Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 5.744g)
Which food is cheaper?
Bran
Bran is cheaper (difference - $2.6)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.